Copenhagen Plank

Setup

1. Place a stable, padded bench on a non-slip surface with clear floor space beside it.
2. Lie on your side, perpendicular to the bench, and rest your upper leg’s inner ankle and lower calf across the padding.
3. Place your lower forearm on the floor with your elbow directly beneath your shoulder.
4. Bend your lower leg and keep that foot on the floor initially to help you move into position.

Execution

1. Brace your trunk and press your forearm into the floor.
2. Press your upper leg down into the bench and lift your hips until your shoulder, hip and supported ankle form a straight line.
3. Lift your lower foot off the floor, keeping that leg beneath the supported leg without pushing against the bench.
4. Hold the position while breathing steadily and keeping your hips stacked.
5. Return your lower foot to the floor, lower your hips under control and repeat on the other side.

Coaching cues

• Push the bench away with your inner ankle.
• Keep your ribs and pelvis stacked.
• Lift through the underside of your waist.
• Keep your supporting shoulder away from your ear.
• End the hold before your hips start to drop.

Common faults & fixes

• Hips sagging: shorten the hold or use the knee-supported version so you can maintain a straight body line.
• Chest rolling towards the floor: stack your shoulders and hips, with your top hand resting on your hip as a position check.
• Pressure concentrated on the ankle: reposition so the padded surface supports both the inner ankle and lower calf.
• Lower foot repeatedly touching down: use deliberate foot assistance as a regression rather than struggling through an unsupported hold.

Regressions

• Short-lever Copenhagen plank: support your upper knee and lower thigh on the bench with that knee bent.
• Foot-assisted Copenhagen plank: keep the lower foot on the floor and use it to share the load.
• Brief supported holds: practise 5–10-second holds, resetting fully between efforts.

Variations

• Dynamic Copenhagen plank: lower and raise your hips slowly while maintaining upper-leg support.
• Copenhagen plank with lower-leg raises: maintain the hold while slowly lifting and lowering the unsupported leg.
• Short-lever dynamic Copenhagen plank: support the upper knee and perform controlled hip lifts through a comfortable range.

Programming ideas

• Starting option: perform 2 sets of 10–15 seconds per side using the knee-supported version, resting 45–60 seconds between holds.
• Strength accessory: build towards 2–3 sets of 15–30 seconds per side after your main strength work, provided alignment stays consistent.
• Progression: increase hold time or move to ankle support, rather than changing both at once.
• Running-week placement: introduce it after an easy session or on a strength day, away from a key run until you know how your inner thighs respond.

Safety

This is demanding inner-thigh work, so start with knee support if the movement is new to you. Check that the bench cannot slide or tip. Stop for sharp groin pain, knee pain or shoulder pain; do not force a longer hold through discomfort. If you have a current groin injury, seek individual guidance before adding it.