How to perform Bodyweight Copenhagen Plank with proper form

Starting Position

1. Lie on your side next to a bench with your forearm on the floor and elbow under your shoulder.
2. Rest the inside of your top foot or shin on the bench.
3. Let your bottom leg hang below or lightly rest it under the bench for support.

Movement

1. Lifting Phase:

   • Press through your top leg and forearm to raise your hips off the floor.
   • Form a straight line from head to heels.

2. Holding Phase:

   • Squeeze the inner thigh of your top leg to keep your hips lifted.
   • Hold the position for the prescribed time, keeping your core tight.
   • Lower with control, then switch sides.

Key Points

• Stack your shoulder directly over your elbow to protect the joint.
• Keep your hips level and square, do not let the bottom hip sag toward the floor.
• Drive the effort through the adductor of your top leg, not just your obliques.
• Shorten the lever by resting your knee on the bench instead of your foot if the full hold is too hard.