Copenhagen Plank

What is Copenhagen Plank:

The Copenhagen Plank is a bodyweight static inner thigh exercise primarily working the hip adductors and obliques. Unlike the other side plank variations, low side plank and high side plank, which target the obliques, the Copenhagen plank focuses on the hip adductors by using one leg to support the body on an elevated surface instead of the ground, shifting the load of the inner thigh.

Key Benefits:

  • Strength Development: Builds hip and core strength, particularly in the hip adductors and obliques.
  • Hip Mobility and Stability: Strengthening the hip adductor muscles, enhancing overall hip mobility and stability.
  • Stability & Balance: Enhances core control and balance, beneficial for sports and daily activities.
  • Shoulder Endurance: Strengthens the stabilizing muscles in the shoulders, improving posture and upper body stability.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Low Side Plank: A similar exercise targeting the obliques with a bent arm.
  • High Side Plank: A similar exercise targeting the obliques with a straight arm.
  • Copenhagen Raise: A dynamic variation where you challenge the hip adductors through adduction of the thigh or lowering and raising your hips into the position.

How to perform Copenhagen Plank:

  • Setup: Sit and place one forearm on the ground, pointing on the side you're facing— shoulder internally rotated, and put your top leg on a bench or something sturdy and stable. Adjust your position to the appropriate distance from the bench, where you can remain straight from head to toe.
  • Entry: While keeping overall body position, raise your hips into its anatomical position— keeping your body rigid and straight.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Non-Working Arm: For the other arm, either use it for support if the instability is too much for you to hold the movement or place it on your side.
  • Bottom Leg: For the other leg, either use it for support if the instability or load is too much for you to hold the movement or raise it into its anatomical position.
  • Shoulder Rotation: Maintain internal shoulder rotation for shoulder stability and optimal performance.
  • Scapular Position: Maintain depression and neutral protraction/retraction of the scapulae for optimal performance.
  • Pelvic Position: Maintain posterior pelvic tilt for optimal rectus abdominis engagement and performance.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the lever - instead of your feet, put your knees bent instead
    • Bending your other leg
    • Using your other leg for support
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it as long as you can
    • Placing your supporting foot on an unstable surface like a gymnastic ring
    • Adding resistance - holding a dumbbell or something on your side
    • Progressing to a harder variation/exercise