Copenhagen plank
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Muscles worked
- High load
- Adductors
- Low load
- Core and Obliques
How to do it
Lie on your side with the elbow under the shoulder and the top leg resting on a bench, then lift the hips so the body forms a straight line. Start with the bench under the knee of the top leg — the short-lever version — and only move to the ankle once that is easy. Hold while breathing, keeping the hips stacked. This one loads the adductors hard, so build up slowly and stop the set well before anything pulls in the groin.
Form cues
- Start with the bench under the knee, not the ankle
- Stop well short of a groin strain
Safety
Talk to a professional before this exercise if you have any of the following:
HipShoulder
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.