Copenhagen Plank 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Copenhagen Plank is a bodyweight core stability exercise performed in a side plank position with the top leg supported on an elevated surface, designed to strongly engage the abdominal muscles while placing significant emphasis on the hip adductors. By lifting and maintaining the body in a straight line, the exercise challenges anti-lateral flexion and pelvic control, requiring continuous tension through the abs to stabilize the spine as the adductors of the top leg work isometrically to support the lower body.
How to Perform
Position your body sideways on the floor with your forearm placed directly under your shoulder and your elbow bent at approximately ninety degrees.
Place your top leg on an elevated surface such as a bench or box, positioning the foot or inner thigh firmly on the support while keeping the bottom leg suspended or lightly resting below.
Engage your abdominal muscles by drawing your ribcage down and bracing your core to stabilize the spine.
Lift your hips off the floor until your body forms a straight line from head to ankles, maintaining neutral alignment through the neck and pelvis.
Actively press the top leg into the elevated surface to engage the hip adductors while keeping the hips stacked and level.
Maintain steady breathing as you hold the position, ensuring the abs remain tight and the torso does not rotate or sag.
Hold the plank for the desired duration while maintaining full-body tension, then lower your hips under control and repeat on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to feet to maximize abdominal engagement.
Actively squeeze the inner thigh of the top leg to increase hip adductor activation.
Brace your core throughout the hold to prevent lower-back arching.
Stack your hips vertically to avoid rotating forward or backward.
Press the forearm firmly into the floor to maintain shoulder stability.
Keep your neck neutral and aligned with the spine to reduce strain.
Use slow, controlled breathing to maintain tension and endurance.
How Not to Perform
Do not let your hips sag toward the floor, as this reduces abdominal engagement and increases lower-back strain.
Do not rotate your torso forward or backward, as this shifts tension away from the abs and hip adductors.
Do not rely on the shoulder joint by collapsing into the supporting arm instead of bracing the core.
Do not relax the top leg against the bench, as this decreases hip adductor activation.
Do not arch your lower back, as this places unnecessary stress on the spine.
Do not hold your breath, as this reduces core control and overall stability.
Do not rush the setup, as poor alignment limits effectiveness and increases injury risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
