Copenhagen Plank
Strengthen your core and target hard-to-reach adductors with the Copenhagen Plank. This powerful side-plank variation builds elite groin strength and hip stability for total lower-body control.
The Copenhagen Plank mainly works the hip adductors (inner thighs) and core. You'll need: exercise bench.
Required Equipment
Copenhagen Plank Muscles Worked
Primary
Hip Adductors; Obliques
Secondary
Abdominals (rectus abdominis)
How to do the Copenhagen Plank
Setup
Place an exercise bench parallel to you. Assume a side-plank position on the floor, supporting your upper body with your forearm. Lift your top leg and place your knee or ankle firmly on top of the bench. Your bottom leg should be hanging freely just below the bench.
Movement
While keeping your body in a straight line from head to heels, press your top leg down into the bench to lift your bottom leg and your torso off the floor.
Engage your inner thigh (adductors) and core to maintain this elevated position.
Keep your hips stacked and prevent them from sagging toward the ground.
Hold the position for the desired duration or perform the movement by lowering and lifting the body while maintaining pressure on the bench.
Tips
Ensure your top leg is doing the work to support your body weight for maximum adductor activation.
Perform on both sides for even development.
Copenhagen Plank FAQs
What muscles does the Copenhagen Plank work?
The Copenhagen Plank mainly works the hip adductors (inner thighs) and core. The main muscles are the hip adductors and obliques.
What equipment do you need for the Copenhagen Plank?
Exercise bench.
Training calculators
Work out the numbers behind your training before your next session.