The Copenhagen plank, also known as the Copenhagen adduction hold or the Copenhagen side plank, is one of the best bodyweight exercises for targeting your inner thighs (adductors), obliques, deep core (transverse abdominis), and hip stabilizers. It develops lateral strength, hip stability, and overall core control.
If you’re an athlete dealing with groin or adductor injuries — or if you’re just looking to build stronger, tighter inner thighs and a more stable core — the Copenhagen plank needs to be part of your fitness arsenal.
It’s especially valuable because:
- Regular workouts often neglect them, resulting in weak inner thighs, unstable hips, knee pain, and even pulled groin muscles.
- This exercise develops anti-lateral flexion strength, which is your ability to resist side bending. It safeguards your spine and gives you a tighter waist.
- This low-impact exercise is extremely difficult, making it ideal for home workouts, injury prevention, and sports.
How to Do the Copenhagen Plank Correctly (Step-by-Step)
Setup
- You need: a bench, sturdy chair, couch arm, low box, or any stable elevated surface ~30–50 cm high
- Lie on your side on the floor next to the bench
Execution (Right Side Example)
- Lie on your left side — body in a straight line.
- Place your left forearm on the floor — elbow directly under shoulder (or use full side plank on hand).
- Lift your hips → form a straight line from head to heels (classic side plank position).
- Place your right leg on top of the bench — inner thigh/lower leg resting on the surface, knee slightly bent if needed for comfort.
- Left leg stays straight and strong underneath (supporting your body weight).
- Engage core & glutes hard — keep hips lifted and level (no sagging toward floor).
- Hold the position with perfect alignment — breathe steadily (normal rhythm, do not hold breath).
- Hold 20–60 seconds (or as long as you can maintain form) → lower with control.
- Switch sides — repeat on left leg supported.
@empoweredtrain Copenhagen plank Modified- off the knee! #core #adductors #copenhagenplank ♬ original sound – Empowered Train
Benefits of the Copenhagen Plank
- Glutes and upper legs: increases strength and stability in your hips and decreases the chance of groin pulls.
- Waistline: Sculpts your obliques and deep abdominal muscles for a thinner waist.
- Side Core Strength: Helps your body resist forces coming from the sides.
- Hip adduction is key for sprinting, cutting, kicking, and other explosive motions.
- Injury prevention: Counteracts quad-dominant exercises and decreases the chance of knee or hip injury.
- No equipment necessary (can use bench, chair, or couch edge).
- Modify for beginners or challenge yourself: go from the knee version to explosive or holding a weight.
Try it today — start with 20 seconds per side and build from there. Your stronger, more stable, snatched waist is waiting!
