- EquipmentBodyweight
- PatternIsolation
- Repsheld for time
- Joint loadNone flagged
- One side at a time
Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top knee on the bench.
First cueKeep the hips high.
How to do the Short-Lever Copenhagen Plank
Set up. Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top knee on the bench.
- Lift your hips so your body forms a straight line.
- Hold for the target time.
- Lower and switch sides.
Form cues
- Keep the hips high.
- Squeeze the top knee into the bench.
- Breathe steadily.
Common mistakes
- Letting the hips sag.
- Rotating the body forward.
Muscles worked
Main target: Adductors. The adductors line the inner thigh. They draw the leg in toward the body and help hold the hip and knee steady in a squat.
Its other side: Abductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Short-Lever Copenhagen Plank, from the same catalog the StatBlockFit app logs.
- Monster Walk Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Short-Lever Copenhagen Plank first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Short-Lever Copenhagen Plank 3 × 30 to 60 s
- Monster Walk 3 × 10 to 25 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Lateral Lunge
Dumbbell
Gym or cable swap
Cable Hip Adduction
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Copenhagen Plank.
Do before it: Side Plank (same movement, lighter), Short-Lever Copenhagen Plank (same movement, lighter), Kneeling Side Plank (same movement, lighter) and Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Short-Lever Copenhagen Plank is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Short-Lever Copenhagen Plank?
Set up: Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top knee on the bench. Steps: 1. Lift your hips so your body forms a straight line. 2. Hold for the target time. 3. Lower and switch sides. Form cues: Keep the hips high. Squeeze the top knee into the bench. Breathe steadily. Common mistakes: Letting the hips sag. Rotating the body forward.
What muscles does the Short-Lever Copenhagen Plank work?
It trains the adductors as its main target and works the obliques and abs on the way.
What can I do instead of the Short-Lever Copenhagen Plank?
At home: Lateral Lunge. In a gym: Cable Hip Adduction. Each trains the same main muscle.
What should I pair the Short-Lever Copenhagen Plank with?
Good partners in the same workout are Monster Walk, Reverse Nordic Curl and Nordic Curl.