Copenhagen Plank
Trains the adductors, with help from the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Copenhagen Plank
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs.
Muscles worked
What Copenhagen Plank trains
Technique
How to do the Copenhagen Plank
- Lie on your side beside a bench with your bottom forearm on the floor, elbow under your shoulder.
- Place the inside of your top foot or knee on the bench, with your bottom leg underneath it.
- Push through your forearm and top leg to lift your hips until your body is in a straight line from head to feet. Lift your bottom leg off the floor if you can.
- Hold for the set time, lower with control, then switch sides.
Form cues
Getting it right
- Resting your knee on the bench is easier; your foot on the bench is harder.
- Keep your hips stacked and in line with your shoulders; don't let them sag.
- Squeeze your top leg down into the bench; that is what works the inner thigh.
- Breathe steadily throughout the hold.
Substitutes
Swap Copenhagen Plank for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Copenhagen Plank for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.