Zirv FitnessStrength exercise
Copenhagen Plank
How to do it
- Lie on the side with the top leg resting on a bench behind you, hooking the top of the shin or ankle over its edge, and prop up on the bottom forearm stacked directly under the shoulder.
- Brace the core and press the bottom hip up off the floor, extending the bottom leg straight so only the forearm and top leg are in contact with the floor and bench.
- Hold a straight line from shoulder to ankle, keeping the hips square and the bottom leg suspended in the air.
- Press the top inner thigh down into the bench, actively engaging the adductors of the top leg to hold the position.
- Breathe steadily and keep the trunk braced without letting the hips rotate open or sag toward the floor.
- Hold for the prescribed time, then lower with control and switch sides; keep the bottom leg lifted rather than resting it on the floor, which is the fault that turns this into a basic side plank.
Muscles worked
AdductorsGroup of inner thigh muscles responsible for bringing the legs together. All Adductors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises