Quick Answer
Copenhagen Plank with Leg Raise is a advanced strength exercise that targets your adductors and obliques. It uses a other. Position yourself in a side plank, supporting on your bottom forearm (elbow under shoulder).
Video Tutorial
How to Perform the Copenhagen Plank with Leg Raise
- 1
Position yourself in a side plank, supporting on your bottom forearm (elbow under shoulder).
- 2
Place your top leg on an elevated surface (bench), keeping it straight.
- 3
Extend your bottom leg straight below the bench.
- 4
Lift your hips off the ground, forming a straight line from head to top foot.
- 5
Engage your core and adductors to maintain stability.
- 6
While holding the plank, slowly raise and lower your bottom leg in a controlled manner.
- 7
Keep the bottom leg straight throughout the movement. Repeat for desired reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Copenhagen Plank with Leg Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Copenhagen Plank with Leg Raise work?
The Copenhagen Plank with Leg Raise primarily works your adductors and obliques. Secondary muscles include the abdominals and shoulders.
What equipment do I need for the Copenhagen Plank with Leg Raise?
The Copenhagen Plank with Leg Raise needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Copenhagen Plank with Leg Raise suitable for beginners?
The Copenhagen Plank with Leg Raise is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Copenhagen Plank with Leg Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Copenhagen Plank with Leg Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.