Hold a side-plank position with your top leg supported and press that leg into the support to load the inner thigh (hip adductors) while the core stabilizes the hips. Maintain a straight line through the body throughout the hold.
How to do the Copenhagen Plank#
- Lie on your side and set your top leg so the inner thigh rests on a stable, raised surface; align your shoulders and hips.
- Push your top leg into the support and lift your hips until your body forms a straight line from shoulders to feet.
- Keep your core braced and your shoulders stacked over your base while maintaining pressure through the supported leg.
- Breathe evenly and hold the position for the chosen duration without letting the hips drop.
- Lower your hips under control and switch sides when ready.
Muscles worked#
Common mistakes#
- Allowing the hips to sag instead of holding them level.
- Rotating the torso forward or backward instead of keeping shoulders stacked.
- Letting the supported leg slip forward or backward off the support.
- Holding your breath during the hold.
