If you have cardiovascular issues, musculoskeletal pain or injuries, or other health conditions or injuries that interfere with your ability to safely exercise, talk to your doctor before attempting the Copenhagen plank to see if it’s appropriate for you, Fredericson says.
Use caution if you have a history of shoulder injuries. “It may be too challenging to hold the elevated side plank position,” explains Matt Kasee, CSCS, a certified strength and conditioning specialist in Cincinnati. And those with a history of knee issues may find that supporting one leg on an elevated surface is too stressful for their knees, Kasee adds.
To perform a Copenhagen plank:
- Lie on one side with your bottom forearm and hand firmly on the ground, the elbow directly beneath the shoulder, and both legs extended.
- Place the side of your top foot onto a sturdy box or bench.
- Press the edge of your top foot into the surface of the box or bench and raise your hips off the ground to form a straight line from head to toe.
- Lift the bottom foot off the ground so it hovers a few inches below the top foot.
- Gaze forward while you hold this position.
“You can perform this in reps by raising and lowering your hips or holding your hips up for a set duration,” says Kasee. Start with 30 seconds or 10 reps per side and gradually increase the duration or number of reps as you get stronger.
Don’t let your hips sag toward the ground during the Copenhagen plank. This compromises your alignment and reduces the exercise’s effectiveness. Kasee says this is often because the hip adductors and core aren’t strong enough for the position. “To fix it, slide more of your top leg onto the support,” he suggests.
Another key mistake is shifting your torso forward, which Kasee says is often caused by insufficient strength in the core and shoulders. To fix it, he advises switching to a traditional side plank so you can build strength and endurance in the shoulder and core. Once you master the correct technique, you can try the Copenhagen plank again.
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