Copenhagen Plank | Gymacetamol

Muscles Worked

Primary

Hip Flexors / Adductors

Secondary

Abs / Core

Quick Cues

1

Forearms on the ground

2

Side plank position

3

Top leg forward for stability

4

Hold with core engaged

Equipment Needed

Bodyweight

Lie on your side and place the inside of your top foot on a bench or elevated surface.
Stack your body in a straight line, supporting yourself on your elbow.
Lift your hips off the floor by pressing your top foot into the bench.
Your bottom leg hangs free or rests lightly on the floor for support.
Keep your body in a straight line from head to the elevated foot.
Brace your core and squeeze your adductors to hold the position.
Hold for the desired duration, then switch sides.

Common Mistakes

Dropping the elbow below the shoulder

Not aligning the hips

Holding the breath

Pro Tips

Place your top leg on a bench with your bottom leg hanging

This is an advanced adductor exercise; start with short holds

Keep your body straight and hips elevated throughout

Your Progress

Variations

Side Plank

Side-Lying Adductions

Cable Adductions