Copenhagen Plank
The Copenhagen plank is an exercise where you support yourself on one forearm while placing one leg on an elevated surface, such as a bench. It primarily strengthens the core muscles and the adductors, while also promoting hip stability. This exercise is particularly popular in rehabilitation sports and sports involving quick changes of direction.
A similar exercise is the side plank, which also strengthens the core muscles but targets the abductors instead of the adductors.
Necessary equipment
Copenhagen Plank - the correct execution
- Start in lateral support on the left forearm with the feet within reach of a box
- Place your forearm on the floor under your shoulder
- Place your right foot on a box
- Keep your left foot suspended in the air
- Your legs remain closed as much as possible
- Keep your body in one line
- Make sure that your hips remain straight
The exercise Copenhagen Plank is intended to be used as a hypertrophy exercise.
Which muscles are trained by Copenhagen Plank?
Primary trained muscles for Copenhagen Plank
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Secondary trained muscles for Copenhagen Plank
Obliques - The oblique muscles, consisting of the external and internal obliques (musculus obliquus externus and musculus obliquus internus), run along the sides of the torso. They are essential for rotating the upper body, bending to the side, and assisting in forward flexion. Additionally, they stabilize the torso and help protect the spine.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
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