Zirv FitnessStrength exercise
Copenhagen Plank (Modified)
How to do it
- Lie on the side with the top leg resting on a bench and the bottom leg bent at the knee, resting the bottom knee and shin on the floor for support.
- Prop up on the bottom forearm stacked under the shoulder and brace the core to lift the hips slightly off the floor.
- Press the top inner thigh into the bench while keeping the bent bottom knee lightly grounded for balance.
- Keep the hips square and the torso in a straight line from shoulder through hip, avoiding rotation forward or back.
- Breathe steadily through the hold, keeping the core braced without shifting weight fully onto the grounded knee.
- Hold for the prescribed time then release and switch sides; this bent-knee setup shortens the lever of the movement, giving a more approachable entry point before attempting the straight-leg version.
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