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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 20-30 seconds per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Copenhagen Plank as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Copenhagen Plank. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Copenhagen Plank is a bench. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.