Copenhagen Plank
How to Do the Copenhagen Plank With Proper Form
Place a stable bench beside you and lie on your side with the top leg resting on the bench.
Start with the knee supported if you are learning the exercise, or place the ankle on the bench for the long-lever version.
Set the elbow or hand directly below the shoulder and brace the trunk.
Press into the support surface and lift the hips until the shoulders, pelvis, and legs form a straight line.
Keep the top leg active on the bench and avoid letting the lower hip drop toward the floor.
Hold for controlled breaths, then lower slowly without collapsing onto the shoulder.
Switch sides and use the same variation and hold time on both sides.
Form Check & Technique
DO THIS (Technique Tips)
- Begin with the knee-supported variation
- Press the top leg actively into the bench
- Keep the ribs stacked over the pelvis
- Use short, clean holds
- Match the setup on both sides
AVOID THIS (Common Mistakes)
- Letting the hips sag toward the floor
- Using an unstable or narrow bench
- Placing the elbow too far from the shoulder
- Rolling the chest toward the floor
- Starting with a straight-leg version that is too difficult
- Holding one side much longer than the other
About Copenhagen Plank
The Copenhagen plank is a side-plank variation in which the top leg rests on a bench while the lower leg hangs beneath it. The adductors of the top leg support the body, while the obliques and hip stabilizers keep the pelvis lifted. Start with a short-lever knee-supported version before progressing to a straight-leg hold.
Copenhagen Plank Muscles Worked
The top-leg adductors support the body against the bench while the obliques and quadratus lumborum resist side bending.
- The gluteus medius and abdominal wall help keep the pelvis level, and the shoulder stabilizes the upper support point.
Sets & Reps Guidance
Technique / Learning
2-4 sets of 8-15 seconds per side from the knee-supported setup.
Strength Focus
3-5 sets of 10-30 second holds per side using the hardest stable variation.
Muscle Growth (Hypertrophy)
3-4 sets of 20-45 seconds per side with controlled breathing and a level pelvis.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
side plank
suitcase carry
bird dog
pallof press
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Copenhagen Plank Progressions
Begin with the top knee on the bench and the bottom leg bent. Progress to the top ankle, then extend the lower leg and increase hold time only when the pelvis stays level.
Why the Adductors Work So Hard
The top leg must press into the bench and support the body while the hips remain lifted. This makes the adductors active stabilizers rather than passive contact points.
Copenhagen Plank vs Side Plank
Both train anti-lateral-flexion through the trunk, but the Copenhagen plank adds a substantial hip-adduction demand from the supported top leg. Use the standard side plank to build a base if needed.
How to Keep the Shoulder Comfortable
Place the elbow under the shoulder, press actively into the floor, and avoid sinking into the joint. Reduce the hold time or use the knee-supported variation if the shoulder becomes the limiting factor.
Sources & References
- [1]
- [2]
- [3]ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance — PubMedView Source