Copenhagen Plank
Primary
Core
Secondary
Hip adductors, Obliques
Equipment
Bench
Difficulty
Advanced
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Copenhagen Plank targets your core through a isometric hold pattern. Use for adductor strengthening.
Everything You Need to Know About the Copenhagen Plank
The Copenhagen Plank is a advanced exercise exercise that targets your Hip adductors and Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for adductor strengthening. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking to maximize strength gains. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Copenhagen Plank
Primary
Secondary
Stabilizers
Copenhagen Plank form guide
- 1
Place your top foot on a bench.
- 2
Support yourself on your elbow.
- 3
Lift your hips to create a straight line.
- 4
Keep bottom leg elevated or touching ground.
- 5
Hold the position for optimal results.
- 6
Switch sides - this is a common issue that reduces exercise effectiveness.
What are the best tips for the Copenhagen Plank?
Great for adductor strength.
Progress from bottom leg down to up.
Keep hips stacked for optimal results.
Don't let hips drop.
What are common Copenhagen Plank mistakes to avoid?
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Copenhagen Plank shifts the loading pattern away from your Hip adductors and can compress your lower back. Stay planted and let your Hip adductors do the work.
Not stacking hips for optimal results.
Losing hip position during the Copenhagen Plank shifts the loading pattern away from your Hip adductors and can compress your lower back. Stay planted and let your Hip adductors do the work.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Copenhagen Plank spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Copenhagen Plank right for you?
Advanced lifters seeking to maximize strength gains.
How to Program the Copenhagen Plank
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.
What are good alternatives to the Copenhagen Plank?
Other Variations
- Copenhagen Plank with Knee Drive
- Copenhagen Plank Hold
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Copenhagen Plank — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Progress gradually.
- Stop if hip pain occurs.