Abs
Copenhagen Plank
The Copenhagen Plank is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: adductors 61%, obliques 16% and hip flexors 6%.
Also known as: copenhagen side plank
How to do it
- Lie on your side next to a flat bench and place the inside of your top leg, from knee to ankle, on the bench.
- Prop yourself up on your bottom forearm with the elbow under the shoulder.
- Press the top leg into the bench and lift your hips until your body forms a straight line from head to feet.
- Hold the bottom leg under the bench or lift it to touch the bench, and hold for 20 to 30 seconds, breathing steadily.
- Lower your hips to the floor under control and repeat on the other side.
Tips
- Keep breathing slowly through the whole hold.
- Place the knee instead of the ankle on the bench to make the hold easier.
Common mistakes
- Letting the hips sag toward the floor as you tire.
- Holding the breath.
- Rotating the chest toward the floor.
Muscles worked by the Copenhagen Plank
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side plank held on the top leg: adductors plus obliques. Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.
Copenhagen Plank alternatives
Same equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Copenhagen Plank work?
Mainly the adductors. The obliques assist.
Is the Copenhagen Plank good for beginners?
The Copenhagen Plank is rated advanced. If you are new, learn the Cable Hip Adduction first and build up from there.
What is a good alternative to the Copenhagen Plank?
For example the Copenhagen Adduction, Cable Hip Adduction and Side Lying Adduction. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.