Copenhagen Plank Exercise - Benefits, Form and Reps

The Copenhagen Plank is an advanced core and lower-body exercise that primarily targets the inner thighs (adductors) while also engaging the core, hips, glutes, and shoulders. It is performed in a side plank position with the top leg supported on a bench, box, or elevated surface, making it a highly effective movement for building hip stability and injury resilience.

How (Step-by-Step Technique)

1. Setup Position

• Lie on your side next to a bench or elevated surface.
• Place your top foot or shin on the bench depending on difficulty level.
• Position your bottom elbow directly under your shoulder.

2. Execution Steps

• Lift your hips off the floor into a strong side plank position.
• Squeeze your inner thighs to maintain stability.
• Engage your core by bracing your abs and glutes.
• Keep your body in a straight line from head to feet.
• Hold the position for the prescribed time while breathing steadily.

3. Common Form Tips

• Avoid sagging hips to reduce strain on the lower back.
• Do not rotate the torso; keep shoulders stacked.
• Maintain controlled breathing throughout the hold.

Why (Benefits)

• Strengthens the adductors, reducing groin injury risk.
• Improves core stability and lateral strength.
• Enhances hip control for athletic movements.
• Supports knee and pelvic stability.
• Transfers well to sports performance such as football, hockey, and running.

Repetitions (Recommended Sets & Reps)

• Beginners: 2–3 sets of 15–20 seconds per side
• Intermediate: 3–4 sets of 25–40 seconds per side
• Advanced: 4–5 sets of 45–60 seconds per side