Own Every Range
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VIDEO DEMO

Copenhagen Plank

YouTube · E3 RehabHow to Set Up, Perform, & Program Copenhagen PlanksWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Copenhagen Plank

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie on your side with the top leg supported on a bench and the elbow directly under the shoulder.

  2. 02
    Move

    Press the top leg into the bench and lift the hips until the body forms a straight line.

  3. 03
    Finish

    Keep ribs and pelvis stacked for the full hold, then lower before the bottom hip drops.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

ADDUCTORS & GROIN / 36

Control rangeIsometric

Copenhagen Plank

Sets: 3 · Time: 15–30 seconds per side

Build adductor strength and pelvic control without repeated joint motion.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The top leg holds the body against gravity while the trunk and pelvis resist sagging, making lever length a precise progression tool.