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Legs
Copenhagen Plank
A side-plank variation loading the hip adductors while the obliques and shoulder stabilize the body.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
10-20 seconds per side
Execution
How to perform
1. Lie on your side with your forearm beneath your shoulder and support your upper knee on a stable low bench.
2. Brace your abdomen and lift your hips, keeping your trunk aligned.
3. Hold the position while breathing; use knee support before progressing to ankle support.
4. Lower with control and switch sides; stop if groin or shoulder pain occurs.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Lie on your side with your forearm beneath your shoulder and support your upper knee on a stable low bench
- 2Brace your abdomen and lift your hips, keeping your trunk aligned
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.