How To Perform Copenhagen Planks (Beginner To Advanced Modifications)

Copenhagen Planks are an underrated exercise that can be useful to strengthen the adductors, hips and core muscles. There are different variations that are shown in this quick tutorial.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): adductors, obliques, hips, shoulders

Equipment: none (bench, chair or step optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, push away and lift from floor, push top leg into bench or floor

Before starting:

Be sure to keep your head, torso, hips and legs aligned regardless of the variation you choose for your fitness level.

1. Lay on your side with your bottom knee bent and your top leg straight. The top leg can be positioned on the floor or elevated on a bench or char.

2. Ensure the body is aligned in a straight line prior to the next step.

3. Lift your hips and torso away from the floor and press the top leg into the floor or bench.

4. (Optional) Lift the bottom hip off the floor and continue to lift the torso away from the floor.

Hold for your desired time or perform for reps.