How to Do the Copenhagen Plank: A Step-by-Step Guide

The Copenhagen Plank is an advanced exercise that targets your core and adductors (inner thigh muscles). While challenging, it’s incredibly effective for building strength and preventing injuries. Let’s break down how to do it correctly.

Equipment Needed

• A sturdy bench, couch, or elevated surface
• Optional: Exercise mat for comfort

Step-by-Step Instructions

1. Starting Position

• Find a bench or elevated surface that’s about knee height
• Lie on your side next to the bench
• Place your top leg on the bench, with your knee bent at 90 degrees
• Your bottom leg should be straight and parallel to the ground

2. Setting Up

• Place your bottom elbow directly under your shoulder
• Stack your hips and shoulders vertically
• Keep your core engaged and your body in a straight line
• Your bottom foot should be slightly in front of your body

3. The Hold

• Push through your bottom elbow to lift your body
• Keep your core tight and your body straight
• Maintain the 90-degree angle in your top leg
• Breathe steadily throughout the hold

4. Common Mistakes to Avoid

• Letting your hips sag
• Not maintaining the 90-degree angle in the top leg
• Holding your breath
• Rushing the movement

Tips for Success

1. Start with shorter holds (15-30 seconds)
2. Focus on form over duration
3. Keep your core engaged throughout
4. Breathe steadily and deeply
5. Progress gradually as you get stronger

When to Stop

• If you feel pain (not to be confused with muscle fatigue)
• If your form begins to break down
• If you can’t maintain the proper position

Next Steps

Once you’ve mastered the basic hold, you can progress to more advanced variations. Check out our guide on How to Progress Your Copenhagen Plank to learn more.

Learn More

• How to Progress Your Copenhagen Plank
• Benefits of the Copenhagen Plank