Copenhagen Plank

The Copenhagen Plank is a side plank with your top foot supported on a bench. It mainly trains your inner-thigh adductors and side abs (obliques), with help from your deep core stabilizers.

Lie on your side with your elbow directly under your shoulder. Stack your hips and shoulders so your body is in a straight line from head to toe. Place the top ankle or lower shin on a bench so that leg stays in line with your torso. Bend the bottom knee and let the lower leg rest on the floor for balance.

Press through your forearm and the top foot to lift your hips off the floor. Keep your body in one long line from head to heels. Hold that position without letting your hips sag, twist, or drop. Squeeze the inner thigh of your top leg and brace the muscles along your side.

Breathe normally rather than holding your breath, and keep your ribs down with a tight midsection. Start with the bent-knee short lever version to reduce the strain on your groin and adductors. To make it harder, straighten both legs and lift the bottom foot off the floor.

Fault: Hips sag or dip toward the floor. Fix: Push your hips up and think about keeping them "stacked and tall," with your shoulders, hips, and ankles in one straight line.

Fault: The top leg is turned out or supported too far forward on the bench. Fix: Place the ankle or lower shin on the bench in line with your hip and shoulder so the adductors work without twisting your pelvis.

Fault: Holding your breath or letting your ribs flare. Fix: Exhale steadily, gently brace your midsection, and keep your ribs down as if preparing for a light push.

Fault: Jumping straight to the full straight-leg version. Fix: Begin with the bent-knee short lever and only progress to the longer lever once you can hold solid, quiet form for the full time.