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Upper Legs · Body Weight
Copenhagen Plank
Copenhagen Plank is an intermediate compound strength exercise that works the adductors (upper legs), with the core, shoulders and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Adductors
- Obliques
Secondary muscles
- Core
- Shoulders
- Glutes
How to do Copenhagen Plank
- Lie on your side and rest your forearm on the floor under your shoulder.
- Place your top leg on a bench at knee or ankle height, with your bottom leg hanging free underneath.
- Press your forearm and top leg down to lift your hips until your body forms a straight line, and raise your bottom leg toward the bench.
- Hold the position while breathing steadily, then lower your hips with control and switch sides.
Form tips
- Keep your hips stacked; don't let them roll forward or back.
- Start with the bench under your knee and progress to the ankle as you get stronger.
Copenhagen Plank alternatives
More adductors exercises
Copenhagen Plank FAQ
What muscles does Copenhagen Plank work?
Copenhagen Plank mainly works the adductors in the upper legs. The core, shoulders and glutes work as secondary muscles.
What equipment do you need for Copenhagen Plank?
None. Copenhagen Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Copenhagen Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Copenhagen Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Copenhagen Plank burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Copenhagen Plank?
Other exercises for the adductors include Band Hip Adduction, Seated Machine Hip Adductor (Variation 2) and Seated Machine Hip Adductor.
For developers
Use Copenhagen Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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