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Technique

  1. Place yourself near an elevated surface, such as a Plyo Box, and turn your body sideways, holding yourself up on one extended arm.
  2. Place your top leg’s bent knee on the box and keep the other leg straight with the foot resting on the ground.
  3. Hold for time, then repeat on the other side.

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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 thighs 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.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Hip adductors

Secondary

  • Neck
  • Abs
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Adductor longus
  • Adductor brevis
  • Adductor magnus
  • Gracilis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Trunklateral flexion
Hipadduction
trains stretches

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Progressions

e0g2

Knee Copenhagen plank

Beginner
e0g3

Assisted Copenhagen plank

Novice
e0g4

Copenhagen plank

Novice
e0g5

Copenhagen plank with movement

Intermediate
e0wb

Knee-support side plank

Beginner
e0x9

Hollow side body hold arms down

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.