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  • Inner thighs
  • Bench
  • Intermediate

Copenhagen plank

The Copenhagen plank works your inner thighs, with your abs and core and lower back helping. Start with 2 to 3 sets of 10 to 20 seconds per side. To build muscle, do 2 to 4 sets of 15 to 40 seconds per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Top leg presses the bench
  2. Tip 2Straight line to the knee
  3. Tip 3Keep breathing

Where you should feel it

In the inner thigh of your top leg, which holds you on the bench, and along the side of your waist.

Main muscles
Adductors (longus, brevis, pectineus and gracilis); adductor magnus
Also working
Obliques, quadratus lumborum, and transversus abdominis

How to do it

  1. Lie on your side next to a bench, propped on your forearm with your elbow under your shoulder, and rest the inside of your top knee on the bench.

  2. Let your bottom leg hang free under the bench.

  3. Press your top leg down into the bench and lift your hips until your body is straight from head to knee.

  4. Hold for the set time while breathing, lower slowly and switch sides.

Common mistakes

  • Mistake

    Hips sagging toward the floor.

    How to fix it

    Press your top leg into the bench and push the floor away with your forearm. If you can't hold it, shorten the hold.

  • Mistake

    Starting with your foot on the bench right away.

    How to fix it

    Start with your knee on the bench, the shorter version. Save the foot-on-bench version for when 30 seconds feels easy.

  • Mistake

    Your supporting shoulder sinking.

    How to fix it

    Elbow under your shoulder and your torso lifting away from the floor.

Sets and reps for your goal

GoalSetsSecondsRest
Getting started2 to 310 to 20 per side45 to 90 s
Muscle and definition2 to 415 to 40 per side45 to 90 s

Variations

Same movement, other equipment

  • Long-lever, foot on the bench

    Your top foot on the bench instead of your knee. A longer lever, harder.

  • Hip adduction machine

    Works the same inner thigh, seated, with a weight you choose.

At home or with more support

  • At home: Copenhagen plank on the couch

    Use the edge of a sturdy couch or a low bed instead of the bench, with your knee supported.

  • Prefer more stability? Hip adduction machine

    Prefer sitting without holding your body up? The adduction machine works the same area with your back on the pad.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026