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Core · Core

Copenhagen Plank

Coaching cues

Side plank position; top foot on bench, bottom leg free or on floor
Drive hips up — straight line ear to ankle
Inner thigh of top leg drives into bench; glutes engaged
No hip drop or rotation — maintain level pelvis

▷ Watch proper form

Common faults 3

Hip drops during hold

Lateral chain fails; hip falls toward the floor.

Overactive muscles

Adductor complex (top leg)Quadratus lumborum

Corrective work

Foam RollAdductors↗Foam RollQuadratus lumborum↗StretchButterfly adductor stretch↗StretchQL side-bend stretch↗

Bottom shoulder shrugs

Upper trap elevates instead of shoulder staying packed.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

Hips rotate forward

Body opens toward the floor instead of staying stacked.

Overactive muscles

Hip flexorsPec major

Corrective work

Foam RollHip flexors↗Foam RollPectorals↗StretchHalf-kneeling hip flexor stretch↗

More Core movements