ExerciseGIF

Exercises / Copenhagen plank

Copenhagen plank GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ObliquesMusculus obliquus externus abdominis
  • Inner thighsMusculi adductores
  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • ShouldersMusculus deltoideus
Equipment
Bench
Level
advanced
Loop
One repetition, 2.63 seconds

Get this animation

Part of the plank pack, all 6 plank variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the plank pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/copenhagen-plank \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a copenhagen plank

  1. Lie on your side and place your top foot's shin and knee on a bench, supporting your upper body on your bottom forearm placed directly under your shoulder.
  2. Let your bottom leg rest below the bench with your body in a straight line.
  3. Brace your core and squeeze your inner thighs to lift your hips off the floor until your body forms a straight line from head to feet.
  4. Hold the position while keeping your hips high and stacked.
  5. Lower under control and repeat, then switch sides.

Form tips

  • Keep your supporting elbow directly beneath your shoulder.
  • Maintain a straight line from head to hips to bottom foot.
  • Avoid letting your hips sag or rotate forward.
  • Engage the adductors of the top leg to drive the lift.

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