Quick Answer
Copenhagen Side Plank is a advanced strength exercise that targets your adductors and obliques. It uses a other. Lie on your side, propped up on bottom forearm (elbow under shoulder).
Video Tutorial
How to Perform the Copenhagen Side Plank
- 1
Lie on your side, propped up on bottom forearm (elbow under shoulder).
- 2
Place top leg (straight) on an elevated surface (bench).
- 3
Extend bottom leg straight, hovering above the ground.
- 4
Lift hips off the ground, forming a straight line from head to top foot.
- 5
Engage core and adductor (inner thigh) of top leg.
- 6
Keep bottom leg lifted and stable.
- 7
Hold this position for the desired duration.
- 8
Switch sides and repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Copenhagen Side Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Copenhagen Side Plank work?
The Copenhagen Side Plank primarily works your adductors and obliques. Secondary muscles include the abdominals and shoulders.
What equipment do I need for the Copenhagen Side Plank?
The Copenhagen Side Plank needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Copenhagen Side Plank suitable for beginners?
The Copenhagen Side Plank is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Copenhagen Side Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Copenhagen Side Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.