
Copenhagen Plank
Strengthen your adductors with this challenging side plank variation. Crucial for knee health and athletic performance.
Focus Areas
Prerequisites

Copenhagen Plank
Strengthen your adductors with this challenging side plank variation. Crucial for knee health and athletic performance.
Prerequisites
The Copenhagen plank elevates the traditional side plank by placing the top leg on a bench while the bottom leg hangs free, creating intense demand on the adductors of the elevated leg. This position addresses the often-neglected inner thigh muscles crucial for knee stability and athletic movement. The exercise gained prominence through sports science research showing its effectiveness for injury prevention.
At Beyond Movement, we recognize the Copenhagen plank as essential for balanced leg development and injury prevention. The progression from short holds to extended durations, and from bent knee to straight leg variations, allows systematic development of adductor strength. We emphasize proper alignment and breathing while acknowledging the intense nature of this exercise when performed correctly.
Copenhagen plank training yields significant benefits for knee health and athletic performance. The adductor strengthening reduces knee injury risk, particularly ACL injuries more common in athletes with weak adductors. The exercise also improves lateral movement power and stability, valuable for sports requiring change of direction. Regular practice creates more resilient athletes capable of handling multidirectional demands.
Prerequisites
Master these skills first:
- Side plank ability (30+ seconds)
- Basic adductor strength
- No groin injuries
- Understanding of alignment
- Bench or elevated surface
Common Mistakes
Avoid these errors:
-
Hip sagging
Instead: Maintain straight line
-
Rotating torso
Instead: Keep shoulders stacked
-
Bent support leg
Instead: Keep straight for full benefit
-
Holding breath
Instead: Breathe steadily
-
Progressing too quickly
Instead: Build tolerance gradually
Related Skills
Foundation
Side Plank
Develop lateral core strength and stability. Essential for preventing injury and building balanced core development.
Foundation
Lateral Lunges
Develop lateral movement strength and mobility. Essential for sports performance and balanced leg development.
Foundation
Glute Bridge
Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.
Progression
Dynamic Copenhagen
Coming Soon
Progression
Copenhagen Hip Flexion
Coming Soon
Progression
Weighted Copenhagen
Coming Soon
Ready to Master Copenhagen Plank?
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