Copenhagen Plank
The copenhagen plank is a core exercise that primarily trains the adductors, with the obliques and core assisting. Equipment: bodyweight and bench. Suited to advanced lifters.
- Primary muscles
- Adductors
- Secondary muscles
- obliques and core
- Muscle group
- core
- Equipment
- bodyweight and bench
- Movement pattern
- Core
- Difficulty
- Advanced
- Also searched as
- copenhagen planks, copenhagen adductor plank, copenhagen side plank
Complete copenhagen plank guides
- Proper formCopenhagen Plank: Proper Form, Step by StepStep-by-step guide to Copenhagen plank form: setup, execution cues, breathing, tempo, progressions, common mistakes, and safety. Evidence-aware, coach-focused.
- Muscles workedCopenhagen Plank: Muscles Worked and Best AlternativesClear, evidence-aware guide to which muscles the Copenhagen plank trains, how to program it, and 3–4 practical alternatives depending on equipment, injuries, and plateaus.
- Sets and repsHow Many Sets and Reps (Hold Times) for the Copenhagen PlankPractical, evidence-aware set/rep (hold-time) ranges and week-to-week progressions for the Copenhagen plank, by goal: strength, hypertrophy, endurance.
- Common mistakesThe Most Common Copenhagen Plank Mistakes (and How to Fix Them)Clear, evidence-aware guide to the most common Copenhagen plank mistakes: why they happen, what you lose or risk, and one concrete fix for each error.
- At-home alternativesCopenhagen Plank Alternatives at Home (Minimal Equipment)Four-to-five at-home Copenhagen plank alternatives using bodyweight, dumbbells, or bands: what each preserves, what it loses, and when to train at home vs go to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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