> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Copenhagen plank with movement
> Intermediate · Dynamic · Unilateral. Strength
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 13 s |
## 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 foot on the box.
3. Hold the bottom leg up in the air and slowly move it back and forth under your body, to create instability and render the exercise more challenging.
4. Hold that position for time while moving the bottom leg around, 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
- Obliques
- Pelvis
- Spine
- Hip adductors
* External oblique
* Internal oblique
* Quadratus lumborum
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Adductor longus
* Adductor brevis
* Adductor magnus
* Gracilis
## Equipment
## Appears in
## Regressions
Novice
Novice
Beginner
Beginner
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/copenhagen-plank-with-movement-e0g5). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
