Copenhagen Plank

Adductors, ObliquesBench or Platform

A side plank variation with the top leg elevated on a bench and the bottom leg suspended. Strongly targets the adductors and lateral core while challenging balance and joint stability.

How to do it

1Lie on your side, prop yourself up on your bottom forearm, and place your top foot or shin on a bench.

2Brace your core and glutes, lifting your hips until your body forms a straight line from shoulder to ankles.

3Lift your bottom leg off the floor, holding it under the bench or tapping it lightly for balance control.

4Keep your torso aligned, preventing your hips from sagging or your shoulders from rolling forward.

5Hold this position for the target time while staying stable.

Common mistakes

Letting your hips sag toward the floor, which reduces adductor and core load while straining the lower back.

Rotating your shoulders forward, shifting your center of gravity off target.

Placing only the edge of your foot on the bench before building sufficient strength, placing excessive load on the knee.

Breathing

Breathe steadily and continuously throughout the hold—never hold your breath.

Make it harder or easier

To make it easier, support yourself on the bench with your entire shin or knee instead of just your foot.

To make it harder, place only the edge of your foot on the bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.