Demo & instructions
Copenhagen Plank
Also known as: Copenhagen Side Plank, Adductor Side Plank, Copenhagen Hold
Instructions
A side plank with your top leg resting on a bench, so your inner thigh holds your body up. Builds strong adductors and obliques with nothing but a bench.
- Movement
- Anti-rotation
- Type
- Isolation
- Level
- Advanced
- Typical range
- 10–40 sec
Setup
- 1Lie on your side next to a bench with your forearm on the floor, elbow under your shoulder.
- 2Rest the inside of your top leg on the bench; supporting at the knee is easier, at the ankle is harder.
- 3Let your bottom leg hang beneath the bench.
Execution
- 1Press your top leg down into the bench and lift your hips until your body is a straight line.
- 2Bring your bottom leg up to meet the underside of the bench, or let it hover just below.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
