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 on your side, supported on your forearm, with your elbow directly below your shoulder
- Place the foot of your upper leg on the box
- Lift your hips until your body forms a straight line from your shoulders to your upper foot
- Lift your lower foot off the floor and keep your legs as close together as possible
- Keep your hips extended and do not let them drop
- Hold the position
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.
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.
Build strength and muscle with a plan for your level.
Want to get stronger without putting every workout together yourself? The DIE RINGE app adapts exercises and progressions to your level and equipment. Open the app, start training and track your progress.
Train with DIE RINGEOver 1000 five-star reviews on App Store and Google Play.
