You’re probably already familiar with the benefits of a traditional plank hold: it trains the core, boosts stability and helps prevent injury. But perhaps you’re yet to uncover the many perks of the Copenhagen plank. This unique side plank variation is becoming increasingly popular. And with good reason!

How To Perform a Copenhagen Plank

The long-lever Copenhagen plank isn’t a complex exercise, yet it’s important that it’s executed correctly to prevent injury. As with a traditional plank, you’ll want to build up the time spent in a Copenhagen plank gradually and carefully. Start with 10 seconds for three reps on both sides, and progress from there.

• Position yourself on your side on the floor perpendicular to a Flat Weight Bench or other elevated surface.

• Place the foot of your top leg of the bench and prop yourself up on your elbow.

• Lift your hips off the ground, aiming for a straight line between your ankle, hips and shoulders.

• Raise your bottom leg slowly from the floor as well, keeping it perfectly straight for maximum effect. Engage your core and glutes while doing so and hold this position.

• Return your bottom leg to the floor and switch sides to target your other leg.

Copenhagen Plank Benefits

• Stronger adductor (inner thigh) and abductor (outer thigh) muscles.

• Improved hip and groin stability.

• Enhanced core strength.

• Better coordination and balance.

Supported Copenhagen Plank

In the supported version of the Copenhagen plank, you allow the foot of your lower leg to rest on the Floor Interlocking Mats. As a result, your top foot and leg support a lesser share of your body weight, which should make the exercise feel easier whilst maintaining all the benefits of a full Copenhagen plank.

Bent-Knee Copenhagen Plank

In this modification, both your top and bottom leg are bent at the knee, with your top knee, ankle and foot resting on the bench. This reduces the leverage placed on the adductor muscles compared to the straight-leg version of this exercise. The bent-knee Copenhagen plank is suitable for beginners and those rehabbing a hip or groin injury. Make sure you chat with a rehab specialist to ensure the Copenhagen plank is safe for you if you are recovering from injury.

Short-Lever Copenhagen Plank

This variation benefits from the reduced leverage mentioned above by bending the top leg and positioning foot, calf and knee on the bench but keeping the bottom leg straight. The short-lever plank is a sensible scale up for people who have mastered the bent-knee version but are not ready to attempt the plank with two straight legs.

Tucked Copenhagen Plank

The tucked Copenhagen plank is still slightly less challenging than the traditional version, although it’s certainly a good progression towards the full Copenhagen plank. The top leg remains straight while your lower leg is bent and tucked towards your chest. You’ll find this version puts less stress on your lower back but does engage your obliques to help stabilise your body.

Copenhagen Plank with Knee Drive

This variation adds a dynamic element to the plank, challenging your balance and coordination even more. Place the foot of your top leg onto the bench and lift your hips off the floor. Your lower leg should start off straight. As you hold the plank, drive your lower knee up to your chest by bending at the hip and knee. Return your leg to the original position and repeat.

Weighted Copenhagen Plank

This is another scale up from the full Copenhagen plank, adding the additional challenge of holding a lightweight dumbbell (such as a 2kg Dumbbell) in your top arm, extended towards the ceiling, or held towards your feet. Naturally, adding an external weight will increase the load on your body, which means your muscles will have to work even harder to keep your body balanced. It also engages the shoulders and upper back, making it a full-body exercise.

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