Copenhagen Plank

The Copenhagen Plank is an advanced bodyweight exercise that primarily targets the obliques, core, and hip adductors. It’s a challenging variation of the side plank, designed to increase strength, stability, and endurance. The Copenhagen Plank is great for improving core strength, balance, and hip stability, and it is commonly used in functional training and sports performance routines.

How to Perform the Copenhagen Plank

1. Starting Position:

• Lie on your side with your elbow directly beneath your shoulder.
• Place your top foot on an elevated surface (e.g., a bench, box, or step) and keep the other foot on the ground for support.
• Stack your feet so they are in line with your body, and keep your legs straight.
• Engage your core, and maintain a neutral spine. Avoid arching your back or letting your hips drop.

2. Initiating the Movement:

• Lift your hips off the ground by pushing through your elbow and the top foot that is elevated on the surface.
• Your body should form a straight line from your head to your feet.
• Activate your core and obliques to stabilize your body. Keep your hips up and avoid letting them sag.

3. Full Position:

• At the top of the movement, your body should remain in a plank position, supported by your elbow and top foot. Hold this position as long as you can while maintaining good form.
• Ensure your hips are aligned, and your core is tight.

4. Returning to Start:

• To lower yourself, slowly bring your hips back down to the ground with control.
• Repeat the movement for the designated number of reps or time.

5. Repetitions and Sets:

• Beginners: 10-15 seconds per side, 2-3 sets
• Intermediate: 20-30 seconds per side, 3-4 sets
• Advanced: 30-60 seconds per side, 4+ sets or progress to a more challenging variation.

Variations and Progressions

1. Knee Copenhagen Plank (Beginner)

• Perform the plank with both knees on the ground for added support. This reduces the intensity and helps you build up strength for the full Copenhagen Plank.

2. Copenhagen Plank with Leg Raise (Intermediate)

• Once you have mastered the basic Copenhagen Plank, raise your bottom leg off the ground while holding the plank. This engages your hip adductors and increases the challenge.

3. Copenhagen Plank with Hold (Intermediate)

• Pause for 3-5 seconds at the top position of each rep to build isometric strength.

4. Weighted Copenhagen Plank (Advanced)

• Add a weight plate or dumbbell on your top hip to increase resistance and make the plank more challenging.

5. Elevated Copenhagen Plank (Elite)

• Perform the Copenhagen Plank with your feet on a higher platform, such as a bench or box, to increase the intensity by creating a greater range of motion and further engaging the core.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the entire movement to maintain a stable position and prevent your hips from sagging.

✅ Maintain a Straight Line: Ensure that your body forms a straight line from head to heels. Avoid twisting or rotating your torso, as this can decrease the effectiveness of the exercise.

✅ Focus on the Top Foot: The top foot is critical in the Copenhagen Plank. Press through your top foot to help elevate your body and maintain stability.

✅ Controlled Movement: Lower your hips back to the ground slowly to ensure you’re using proper muscle engagement and control throughout the movement.

✅ Breathe Properly: Inhale as you raise your hips, exhale as you hold the position, and inhale again as you return to the start.

Common Mistakes to Avoid

❌ Sagging Hips: Keep your hips lifted and in line with your body. If your hips drop, you’re not engaging your core effectively, which reduces the benefits of the exercise.

❌ Not Engaging the Core Properly: The core is essential for maintaining stability in the Copenhagen Plank. Engage your abs, obliques, and glutes to keep your body straight and avoid using your lower back for support.

❌ Improper Elbow Position: Ensure your elbow is directly beneath your shoulder. If your elbow is too far forward or back, it can put unnecessary strain on your shoulder.

❌ Incorrect Foot Placement: The top foot should be placed flat on the elevated surface. Avoid letting it slip or rest too far forward or backward, as this can cause instability.

❌ Rushed Movements: Perform each rep slowly and with control. Rushing through the exercise can lead to improper form and reduce the effectiveness of the plank.