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When you think of Copenhagen,smoked fish and bike lanes might come to mind. But in the fitness world, it’s the name of a challenging side plank variation.
A Copenhagen plank is a static bodyweight hold where “the top leg is elevated on a bench or chair while the lower leg remains suspended or lightly supported beneath it,” explains Meredith Witte, CSCS, owner and founder of The Playground. “This setup is a great way to challenge the inner thigh (adductor) muscles” as well as your obliquesand it has a ton of benefits for strengthening your stability and preventing injuries.
Meet the experts: Meredith Witte, CSCS, is the owner and founder of The Playground.Justin Kraft, NASM-CPT, is the founder of Aspire 2 More Fitness.
Consider this your complete guide to how to do a Copenhagen plank, its benefits, and the best way to slot it into your workout routine.
How To Do A Copenhagen Plank
Table of Contents
How to:
- Start in a side plank position and rest top calf on a bench, chair, couch, or other sturdy knee-height prop.
- Press into top leg and bottom forearm and engage core,glutes,and inner thigh to lift hips and bottom leg off the floor. Keep shoulders, hips, and knees in one straight line. (For a modification, leave bottom leg on the floor. To make it more challenging, rest top ankle on the bench rather of calf.)
- Hold for 10 to 30 seconds, then lower hips back down to the floor with control. Repeat on other side.
Muscles Worked During A Copenhagen Plank
- Adductor
- Obliques
- Transverse abdominal
- Gluteus media
- Rotator cuff
Benefits Of A Copenhagen Plank
- It strengthens the anterior oblique fascial sling. This system of muscular and fascial connections “runs diagonally across the body, linking the adductors and obliques,” Witte says. “This sling plays a key role in rotation, pelvic stability, and force transfer between the upper and lower body, making it essential for dynamic movement, balanceand injury prevention.”
- It improves your stability. This is especially true when it comes to hip stability, Witte says. A 2021 study in Sports Health found that athletes who regularly performed Copenhagen planks and Nordic hamstring curls (or Copenhagen planks alone) over six weeks improved their stability in comparison to the control group,who practiced neither exercise.
- It primes you for other exercises. The Copenhagen plank strengthens your obliques, glutesand deep core muscles, which can result in better balance and more control during workouts, says Justin Kraft, NASM-CPT, the founder of Aspire 2 More Fitness. By improving your strength, balance, and control, you’ll be prepared to take on heavy
