How to do the Copenhagen Plank
Step by step
- Lie on your side next to a bench and rest your top foot and shin on top of it.
- Prop yourself on the bottom forearm with the elbow under your shoulder.
- Lift your hips by pressing down through the top leg so your body forms one straight line.
- Hold with the bottom leg lifted just under the bench, or with that knee down on the floor for support.
- Lower with control and switch sides after your hold or reps.
The thing people get wrong
This is advanced - start with the bottom knee bent and down on the floor to cut the load until the inner thigh is ready.
Coaching cue
Squeeze the inner thigh of the top leg to hold yourself up instead of pushing off the floor.
Stay safe
Groin strains are common here; stop at the first pull in the inner thigh and build up slowly.
Make it easier or harder
- Easier: Keep the bottom knee down on the floor, or rest your top knee on the bench instead of the foot.
- Harder: Move the bench support out to your ankle and hold the bottom leg up.
Muscles worked
- Primary: Core
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.