In the world of fitness, the term “Copenhagen” doesn’t refer to Denmark’s famed cycling culture or culinary traditions, but to a demanding variation of the side plank known as the Copenhagen plank. This isometric bodyweight exercise is increasingly recognized for its benefits in building core strength, improving stability, and reducing injury risk.
According to Meredith Witte, certified strength and conditioning specialist (CSCS) and founder of The Playground, the Copenhagen plank involves placing the top leg on a bench or chair while the bottom leg hangs below or rests lightly beneath. “This position is great for working the inner thigh (adductor) muscles,” Witte says. The exercise also engages the obliques and promotes overall physical stability.
Step-by-Step: How to Perform the Copenhagen Plank
To begin, assume a side plank position with your top leg resting on a raised surface—such as a bench, chair, or couch—at about knee height. Engage your core, glutes, and inner thighs to lift your hips and bottom leg off the ground. Ensure your shoulders, hips, and knees remain aligned in a straight line.
For added difficulty, place your top ankle rather than your leg on the surface. Hold the position for 10 to 30 seconds, then lower your hips with control. Repeat on the opposite side.
Primary Muscles Targeted
The Copenhagen plank activates multiple muscle groups, including:
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Adductors (inner thighs)
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Obliques
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Transverse abdominis
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Gluteus medius
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Rotator cuff muscles
Key Benefits of the Copenhagen Plank
Strengthens the Anterior Oblique Sling
Witte notes that the exercise enhances the anterior oblique sling—a system of muscles and connective tissue that runs diagonally across the torso, connecting the adductors to the obliques. This anatomical chain plays a vital role in rotational movement, pelvic stability, and the transfer of force between the upper and lower body, making it essential for both athletic performance and injury prevention.
Enhances Stability
Improved hip and core stability is another advantage. A 2021 study published in Sports Health found that athletes who practiced Copenhagen planks and Nordic hamstring curls (or Copenhagen planks alone) for six weeks experienced significantly greater stability improvements compared to a control group.
Prepares the Body for Other Exercises
Justin Kraft, a NASM-certified personal trainer and founder of Aspire 2 More Fitness, says that strengthening the obliques, glutes, and deep core muscles through Copenhagen planks enhances balance and control. This leads to improved performance in other exercises, including squats and lunges.
Reduces Risk of Injury
Kraft also highlights the plank’s role in injury prevention, particularly for athletes. “The Copenhagen plank is effective for increasing adductor strength, which helps prevent groin injuries,” he explains. This makes it a valuable addition for runners, weightlifters, tennis players, and skiers alike.
Common Mistakes and How to Avoid Them
Proper form is essential for maximizing the benefits of the Copenhagen plank and minimizing injury risk. Kraft outlines several common errors:
Hip Sagging: Allowing the hips to dip breaks the body’s straight alignment and reduces core engagement.
Shrugging Shoulders: Raising the shoulders toward the ears can disengage the correct upper-body muscles. Keep the shoulders pressed down.
Over-relying on the Bottom Leg: Ensure the top leg is active and pressing into the bench to fully engage the inner thigh muscles.
Attempting the Exercise Without Proper Preparation: Beginners should not prioritize duration over form. It’s better to hold a shorter, well-aligned plank than a longer, poorly executed one.
Integrating the Copenhagen Plank Into a Routine
Experts recommend incorporating the Copenhagen plank into a workout routine two to three times per week. Kraft suggests adding it to a core circuit or as a finisher after a leg workout.
Beginners can start with two to three sets of 10–15 seconds per side, gradually progressing to 30–45 seconds. As strength and stability improve, the duration can be extended further.
To increase the challenge, variations include lifting and lowering the bottom leg, adding resistance bands for leg lifts, or pulling the knees toward the chest while using a band. These modifications also engage the hip flexors alongside the stabilizing adductors.
Regardless of fitness level, the Copenhagen plank is a versatile and effective core exercise that supports strength development, functional performance, and injury prevention.
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