{"id":137245,"date":"2025-05-28T00:18:10","date_gmt":"2025-05-28T00:18:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/137245\/"},"modified":"2025-05-28T00:18:10","modified_gmt":"2025-05-28T00:18:10","slug":"how-to-do-a-copenhagen-plank-properly-according-to-trainers","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/137245\/","title":{"rendered":"How to do a Copenhagen plank properly, according to trainers"},"content":{"rendered":"

When you think of Copenhagen, smoked fish and bike lanes might come to mind. But in the fitness world, it\u2019s the name of a challenging side plank variation<\/a>.<\/p>\n

A Copenhagen plank is a static bodyweight hold where ‘the top leg is elevated on a bench or chair while the lower leg remains suspended or lightly supported beneath it,’ explains Meredith Witte, CSCS, owner and founder of The Playground. ‘This setup is a great way to challenge the inner thigh (adductor) muscles<\/a>‘ as well as your obliques, and it has a ton of benefits for strengthening your stability and preventing injuries. <\/p>\n

Meet the experts:<\/strong> Meredith Witte, CSCS, is the owner and founder of The Playground<\/a>. Justin Kraft, NASM-CPT, is the founder of Aspire 2 More Fitness<\/a>.<\/p>\n

Consider this your complete guide to how to do a Copenhagen plank, its benefits, and the best way to slot it into your workout routine.<\/p>\n

How to do a Copenhagen plank<\/strong>\"Image<\/p>\n

How to:<\/strong><\/p>\n

    \n
  1. Start in a side plank position and rest your top calf on a bench, chair, sofa, or other sturdy knee-height prop. <\/li>\n
  2. Press into your top leg and bottom forearm and engage your core, glutes, and inner thigh to lift your hips and bottom leg off the floor. Keep your shoulders, hips, and knees in one straight line. (For a modification, leave your bottom leg on the floor. To make it more challenging, rest your top ankle on the bench instead of your calf.)<\/li>\n
  3. Hold for 10 to 30 seconds, then lower your hips back down to the floor with control. Repeat on the other side.<\/li>\n<\/ol>\n

    Muscles worked during a Copenhagen plank<\/strong> <\/p>\n