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VIDEO DEMO

Copenhagen hip lifts

Progression of Copenhagen Plank

YouTube · WeTrain MNMCopenhagen Hip LiftsWatch the demonstration

PROGRESSION · HOW TO DO IT

Copenhagen hip lifts

These steps are written specifically for the Copenhagen hip lifts. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Copenhagen hip lifts. Lie on your side with the top leg supported on a bench and the elbow directly under the shoulder.

  2. 02
    Move the pattern

    Lower the hips under control, then drive the supported leg into the bench to return to a straight body line.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

ADDUCTORS & GROIN / 36

Control rangeIsometric

Copenhagen hip lifts

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

Copenhagen hip lifts is a progression of Copenhagen Plank. Use the written card above for its exact setup and execution.

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.