Legs · Flat Bench
Copenhagen Plank
How to do the copenhagen plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Legs
- Equipment
- Flat Bench
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie on your side with your top foot on a bench and bottom leg hanging. Lift your hips to create a straight line, engaging your adductors and core.
- 1Engage your inner thigh on the top leg to support your body weight
- 2Keep your core braced and hips level throughout the hold
- 3You should feel a strong contraction in your adductors and obliques
Common mistakes
- Don't let your hips sag or rotate forward
- Avoid holding your breath; maintain steady breathing
- Don't place the bench too far from your hip, keep it at mid-shin to knee level
Muscles worked
The copenhagen plank mainly works the adductors, with the obliques, upper abs, lower abs, and front delts assisting.
- AdductorsPrimary
- ObliquesSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- Lower BackMinor
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the copenhagen plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.