Copenhagen plank
Adductors . Core
Top leg on the bench, lift the hips, hold a straight line.
Use in a programExercise profile
Best forStrengthRehab
Effectiveness★★★★☆ 4/5
EquipmentBench
Also worksAdductors, Obliques
Recommended3 x 10-30 s per side
Who it suits AgeAny BMI< 33 SexAny HeightAny WaistAny
- Purpose
- A demanding side hold that strengthens the adductors.
- Setup
- Side plank with the upper inner ankle or knee on a bench.
- Common mistakes
- Hips sagging or the body twisting out of line.
- Easier
- Rest the lower knee on the floor for support.
- Harder
- Straighten the top leg fully or hold longer.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s