Copenhagen Plank
A side plank with the top foot on a bench and the bottom leg free: the top leg's inner thigh holds the hips up; hold, then switch sides.
How to do it
Setup
On one forearm, the top foot on a bench, the bottom leg free under it; hips lifted into one line.
Steps
- Hold the line from head to heels.
- Press the top foot into the bench – the inner thigh holds the hips up.
- Switch sides without dropping through the middle.
Common mistakes
Hips sagging toward the floor: lift the waist; a bent top knee shortens the lever if it is too much. Bottom leg resting on the bench: it hangs free, or the adductor is off duty. Rolling the chest toward the ceiling: shoulders stacked.
Breathing
Steady throughout; never held.
