How To Do Copenhagen Runners Side Plank

Copenhagen Runners Side Planks are an advanced variation to the existing Copenhagen Plank, and they build strong inner thighs, work the obliques & shoulders, and improve your mobility in the frontal plane.

Level/Difficulty: Advanced

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

Equipment: none (bench 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

Before starting:

Be sure to keep your head, torso, hips and leg all aligned during this exercise.

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

2. Ensure the head, torso, hips and leg are all aligned. Lift the hips and push away from the floor with the bottom forearm.

3. Once aligned, press the top leg into the floor/bench, and lift the bottom leg off the floor.

4. Maintain stability while driving the bottom knee into the chest and back to it’s starting position for desired reps or time.