Copenhagen Plank
The Copenhagen plank is a side plank with your top leg resting on a bench, a demanding exercise for the inner thighs and the side of your core.
How it moves
Top knee or ankle on the benchInner thighs and obliques working. A simplified figure, not a full form check.
- Main muscle
- Inner thighs
- Equipment
- No equipment
- Level
- Advanced
- Where to start
- 2 to 3 holds of 10 to 30 seconds per side
Written by WellPath FusionLast updated · Published
- Set up side-on. Lie on your side next to a bench with your forearm on the floor under your shoulder.
- Place your top leg. Rest the inside of your top knee (easier) or ankle (harder) on the bench.
- Lift. Press your top leg into the bench to lift your hips until your body is straight.
- Bottom leg. Let your bottom leg hang, or lift it to meet the bench for more challenge.
- Hold and switch. Hold, lower down, then switch sides.
What are the most common mistakes?
- Starting with the long version. Begin with the knee on the bench, not the ankle.
- Hips dropping. Keep pushing them up.
- Groin pain. Stop if you feel a sharp pull, and go back to easier inner thigh exercises.
How can you make it easier or harder?
Make it easier
Do side-lying inner thigh lifts, or keep your knee on the bench rather than your ankle.
Try next: Side-Lying Inner Thigh LiftMake it harder
Rest your ankle on the bench, and lift your bottom leg up to it.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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