Copenhagen Side Plank
Core · obliques · advanced
Start
FinishHow to do it
Lie on your side on one forearm with the top leg resting on a bench or chair, then squeeze the inner thigh of that top leg to lift the hips and the bottom leg clear of the floor and hold.
Muscles worked
Primary: obliques · Also works: adductors, core, glutes
Equipment
No equipment
Common mistakes
- Jumping straight to the full straight-leg version instead of starting with the top knee on the bench
- Letting the hips sag or rotate backward under fatigue
- Holding for time until the adductor cramps — stop the set the moment the hips drop
Variations
- Top knee bent and resting on the bench (short lever)
- Bottom leg tucked under instead of lifted
- Add slow hip dips once you can hold 20 seconds
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a hip or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Pallof Pressobliques
- Side Plankobliques
- Kneeling Side Plankobliques
- Side Plank Hip Dipobliques
- Side Plank Reach Throughobliques
- Side Plank Leg Raiseobliques
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