WhatWorksWhat.
Obliques

Copenhagen Plank

Inner thigh and obliques screaming together; a strength you didn't know you needed.

Complexity · Mediumstabilityadvanced+Bench
  • Abs
  • Glutes
  • Obliques
  • Obliques - Obliques
  • Obliques

PrimarySecondary

What it hits

Parts of the target muscle.

  • Obliques

    Hit

    Twist, side-bend, anti-rotation.

The movement

Get it right, not roughly right.

Optimal form

0:16· FIT.nl

Copenhagen Plank | Proper Form Tutorial for Adductor Strength

Hold

Hold

Set up in a side plank with the top leg resting on a bench (mid-shin or knee on the bench). Bottom leg suspended under the bench. Lift the bottom leg up to meet the top in a sandwich. Hold or rep.

Common mistakes

  • Going to full ROM before you can - adductors and obliques both need build-up.
  • Hips sagging - keep them lifted.

Where you should feel it

Inner thigh and obliques screaming together; a strength you didn't know you needed.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains obliques. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Copenhagen with leg lift

    Lift the bottom leg actively each rep.

    100% on target

    On target

    Same target, minor adjustment.

  • Short-lever Copenhagen (knee on bench)

    Easier.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

Best groin-injury preventer in the literature. Critical for any sport involving cutting or kicking.