Short-lever Copenhagen Plank

Short-lever Copenhagen Plank is a isometric strength – adductors and lateral trunk exercise involving Hip adductors, Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip adductors, Internal and external obliques
Secondary muscles: Transversus abdominis, Gluteus medius
Exercise type: Isometric strength – adductors and lateral trunk

Exercise technique

Bench
Place a stable, tip-resistant bench beside you.
Upper support
Rest your top knee and lower thigh on the pad.
Arm
Place your lower elbow beneath your shoulder and forearm on the floor.
Lift
Press your top knee into the bench and raise your hips.
Lower leg
Bring your lower knee toward the upper leg.
Alignment
Form a straight line from head to supported knee without rotating your pelvis forward.
Lower
Slowly lower your hips, then remove your supported leg.

Key technique points

Support the knee to keep a short lever.
Check that the bench cannot slide.
Press through the elbow beneath your shoulder.
Do not shift your hips backward.
Maintain inner-thigh pressure.
Maintain lateral trunk control while breathing.

Common mistakes

Changing to foot support

Do not unintentionally turn the knee-supported variation into a harder long-lever version.

Concentrated knee pressure

Do not press the pad edge into your knee joint and narrow the support.

Dropping the hips

Do not carry your torso’s weight by bending through your side waist.

Rotating the chest

Do not turn your torso toward the floor or ceiling to balance.

Collapsing into the shoulder

Do not bring your ear toward the supporting shoulder and lose arm support.

Lowering quickly

Do not suddenly unload the upper-leg adductors by dropping your hips.

Frequently asked questions