Quick Answer
Knee-Supported Copenhagen Plank is a intermediate strength exercise that targets your adductors. It uses a other. Lie on your side, propped up on your bottom forearm (elbow under shoulder).
Video Tutorial
How to Perform the Knee-Supported Copenhagen Plank
- 1
Lie on your side, propped up on your bottom forearm (elbow under shoulder).
- 2
Place your top knee (bent) on an elevated surface (bench).
- 3
Extend your bottom leg straight.
- 4
Lift your hips off the ground, forming a straight line from head to top knee.
- 5
Engage your core and the adductor (inner thigh) of the top leg.
- 6
Hold this position for the desired duration, breathing steadily.
- 7
Switch sides and repeat.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Knee-Supported Copenhagen Plank 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 Knee-Supported Copenhagen Plank work?
The Knee-Supported Copenhagen Plank primarily works your adductors. Secondary muscles include the obliques, glutes and abdominals.
What equipment do I need for the Knee-Supported Copenhagen Plank?
The Knee-Supported Copenhagen Plank needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Knee-Supported Copenhagen Plank suitable for beginners?
The Knee-Supported Copenhagen Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Knee-Supported Copenhagen Plank 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 Knee-Supported Copenhagen Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.