Copenhagen Side Plank

Advanced variation of the Copenhagen plank using a bench for elevation, significantly increasing difficulty and adductor demand.

Instructions

1. Position yourself perpendicular to a bench, lying on your side with your lower leg elevated on the bench.
2. Place your bottom elbow directly under your shoulder with your forearm on the ground, pointing forward.
3. Your bottom leg rests on the bench while your top leg extends along the top of it for support.
4. Press through your bottom forearm and top leg to lift your hips upward, creating a side plank position elevated off the ground.
5. Maintain a straight line from your head to your feet throughout the hold.
6. Hold this position while engaging your adductors and core for the prescribed duration.
7. Lower down and repeat on the other side.

Tips

• This is a significantly more challenging variation; start with the standard Copenhagen plank before progressing here.
• Keep your body rigid throughout; avoid hip sagging or hiking.
• Focus on squeezing your inner thighs and adductors intensely.
• Breathe steadily and continuously; do not hold your breath.
• Start with 10-20 second holds and gradually increase duration.
• Perform equally on both sides to maintain balanced strength.
• This advanced variation is excellent for athletes who want elite adductor strength and control.