Copenhagen Plank
Targets inner thighs and obliques
Requires a bench or sturdy chair
Intermediate to advanced level
Builds lateral core stability
Improves hip adductor strength
Step 1
Place a bench or sturdy chair at the end of your mat. Lie on your left side with your left forearm on the floor, elbow directly below your shoulder and forearm parallel to the short edge of the mat. Rest your right knee on the bench and extend your left leg underneath it, hovering just above the floor. This is your starting position.
Step 2
Press your right knee into the bench and use your inner thigh to drive your hips upward until your body forms a straight line from head to feet. Your left leg should hover just off the ground throughout. Keep your core braced and avoid letting your hips rotate forward or back.
Step 3
Hold the position for the specified time, breathing steadily throughout. Lower your hips with control, then switch sides and repeat.
Exercise Benefits
The Copenhagen plank is one of the most effective exercises for targeting the hip adductors (inner thighs) while simultaneously challenging your lateral core stability. It's significantly harder than it looks — most people are surprised by how demanding it is on the inner thigh. Strong adductors are important for groin injury prevention, particularly if you do a lot of lateral movement, and Copenhagen planks are highly effective as an injury prevention tool for the groin and hip. It's a challenging but highly worthwhile addition to any strength or prehab routine.
