Technique
- Place yourself near an elevated surface, such as a Plyo Box, and turn your body sideways, holding yourself up on one extended arm.
- Place your top leg’s foot on the box and keep the other leg straight with the foot resting on the ground.
- Hold for time, then repeat on the other side.
Form tips
- Do not let the bottom shoulder elevate towards your ear: push away from your ear and pull the shoulder down towards your hip ( Shoulder depression).
- Do not bend at the hips: keep your upper body and legs in one plane.
- Do not let your hips drop: activate your inner thigh to push them up.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Obliques
- Pelvis
- Spine
- Hip adductors
Secondary
- Neck
- Abs
Individual muscles
Individual muscles
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
Equipment
Appears in
Joint movements
Progressions
Copenhagen plank
Novice
Regressions
Knee Copenhagen plank
Beginner
View Similar Exercises
View Similar Exercises
Assisted knee Copenhagen plank
Beginner
Copenhagen plank with movement
Intermediate
Hollow side body hold arms down
Novice
Gripping side plank
Novice
Straddle gripping side plank
Novice
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