Own Every Range
← Back to library

VIDEO DEMO

Long-lever Copenhagen plank

Progression of Copenhagen Plank

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

PROGRESSION · HOW TO DO IT

Long-lever Copenhagen plank

These steps are written specifically for the Long-lever Copenhagen plank. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Long-lever Copenhagen plank. Lie on your side with the top leg supported on a bench and the elbow directly under the shoulder.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Keep the longer lever honest; reduce load before bending the limb or changing position.

  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

Long-lever Copenhagen plank

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

Long-lever Copenhagen plank 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.