Primary
Core
Secondary
Hip adductors, Obliques
Equipment
Bench
Difficulty
Advanced
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Copenhagen Plank is a advanced-level general fitness movement that trains Hip adductors, Obliques. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for adductor strengthening.
Who it's for
Advanced lifters seeking to maximize strength gains.
Set up in a side plank with your top foot on a bench and elbow under your shoulder. Lift your hips to create a straight line from top foot to head. Your bottom leg can touch the ground for assistance or hover for more challenge. Keep hips stacked, not rotated.
Also targets: hip adductors, Core
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Place your top foot on a bench.
Support yourself on your elbow.
Lift your hips to create a straight line.
Keep bottom leg elevated or touching ground.
Hold the position for optimal results.
Switch sides - this is a common issue that reduces exercise effectiveness.
Great for adductor strength.
Progress from bottom leg down to up.
Keep hips stacked for optimal results.
Don't let hips drop.
For general fitness, start Copenhagen Plank with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Copenhagen Plank changes the loading pattern and can reduce the intended work for your Hip adductors. Keep your hips aligned with the setup cues and move only through the range you can control.
Not stacking hips for optimal results.
Losing hip position during the Copenhagen Plank changes the loading pattern and can reduce the intended work for your Hip adductors. Keep your hips aligned with the setup cues and move only through the range you can control.
Holding breath, which reduces blood flow and can cause dizziness.
Inconsistent breathing during the Copenhagen Plank can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Advanced lifters seeking to maximize strength gains.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 20-30 seconds per side. Rest 60s.
This is one example of how Copenhagen Plank could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Copenhagen Plank
The Copenhagen Plank primarily targets the Hip adductors, Obliques, making it an effective exercise for core development. Secondary muscles worked during the Copenhagen Plank include Core, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Hips.
The Copenhagen Plank is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking to maximize strength gains. Focus on proper technique and consider starting with easier variations.
For the Copenhagen Plank, the recommended approach depends on your goals. 3 sets of 20-30 seconds per side. Rest 60s. For strength, use 15-20 seconds per side. For muscle growth, perform 20-30 seconds per side. For endurance, complete 30-45 seconds per side.
The Copenhagen Plank typically requires a bench, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Copenhagen Plank include: Side Plank, Plank. These exercises target similar muscle groups as the Copenhagen Plank and can be used as substitutes based on your equipment availability, gym setup, or training preferences.