Copenhagen Plank vs Side Plank: Difficulty, Benefits & Muscles Worked

Key Takeaways

• Copenhagen planks specifically target adductor muscles, while side planks focus on oblique strengthening.
• Side planks are more beginner-friendly with multiple modification options progressing from knee-supported to advanced variations.
• The Copenhagen plank offers unique hip stability benefits that can reduce groin injury risk. 
• For complete core development, incorporate both plank variations into your routine rather than choosing just one, as each creates unique adaptations contributing to bulletproof lateral stability.
• SOLE's Equipment Mat provides the cushioned surface essential for both plank variations.

Core Warriors: Why These Two Planks Should Be in Your Fitness Arsenal

Plank variations have revolutionized how we approach core training, moving beyond basic crunches to functional strength that translates to real-world performance. 

While the standard prone plank deserves its place in fitness routines, side-oriented variations like the Copenhagen and traditional side planks deliver unique benefits that target different muscle groups and movement patterns. 

These lateral plank variations might look similar at first glance, but they create substantially different training stimuli. The traditional side plank has become a staple in everything from physical therapy to elite athletic training, building oblique strength and lateral stability. 

The Copenhagen plank, despite its more recent popularity, has rapidly gained recognition for its unparalleled ability to strengthen the often-neglected adductor muscles while simultaneously challenging the entire lateral chain of the body.

Understanding when and why to use each variation can dramatically enhance your core strength, stability, and overall athletic performance. 

The Copenhagen Plank Challenge: Form, Benefits & Difficulty Level

How to Perform the Perfect Copenhagen Plank

Begin by positioning yourself parallel to a bench, chair, or similar elevated surface (16–18 inches high works well for most people). Support your upper body by placing your forearm directly under your shoulder, creating a straight line from head to feet. 

The key differentiator: place your top leg on the bench while keeping your bottom leg suspended in the air. Your body should form a straight line from head to ankle, with hips fully extended and core engaged.

Maintain neutral spine alignment throughout the hold, avoiding the temptation to let your hips sag toward the floor. For beginners approaching this challenging movement, start with the modified version by placing your lower knee on the ground for support. 

As strength develops, progress by extending the bottom leg with the foot touching the floor, before finally advancing to the full Copenhagen with the bottom leg suspended. Focus on quality over duration—even a properly executed 10-second hold provides substantial benefit when first learning this movement.

Primary Muscles Targeted: Adductors Take Center Stage

While most core exercises neglect these inner thigh muscles, the Copenhagen plank specifically challenges the pectineus, adductor longus, adductor brevis, adductor magnus, and gracilis. 

This muscle group plays a crucial role in stabilizing the pelvis during movement and preventing groin injuries—particularly important for athletes who perform cutting, pivoting, or lateral movements.

In addition to adductors, the Copenhagen plank creates substantial demands on your oblique system, particularly the side facing the ground, which must stabilize against gravitational forces. 

Your quadratus lumborum (the deep back muscle connecting your pelvis to your spine) works overtime to maintain proper hip position.

Unique Benefits That Make Copenhagen Planks Worth the Burn

Perhaps even more compelling is the Copenhagen plank's proven injury prevention capabilities. Copenhagen plank protocols reduced groin injury incidence significantly compared to control groups. 

This preventative effect stems from the exercise strengthening the exact structures most vulnerable during athletic movements that place stress on the groin area.

The Copenhagen plank creates exceptional hip and pelvic stability improvements. The suspended position forces your body to resist multiple force vectors simultaneously, training the neuromuscular system to coordinate stabilization across several joints and muscle groups. 

This translates to improved movement mechanics during everything from running to heavy lifting.

Difficulty Rating: Why This Plank Variation Humbles Even Elite Athletes

Make no mistake, the Copenhagen plank ranks among the most challenging bodyweight exercises in existence. The extreme leverage disadvantage created by suspending the lower leg while supporting the upper leg places tremendous demands on the adductors, core, and supporting structures. 

Even athletes with impressive strength in traditional movements often struggle to maintain proper form for more than 15–20 seconds during their first attempts. The unique stress on the adductors, muscles rarely trained directly in typical fitness routines, creates a novel stimulus that few are prepared for initially.

Side Plank Mastery: Technique, Benefits & Accessibility

The side plank stands as one of the most versatile and scalable core exercises, suitable for virtually all fitness levels when properly modified.

Step-by-Step Side Plank Form Guide

Begin by lying on your side with legs extended and feet stacked. Position your elbow directly beneath your shoulder, forearm perpendicular to your body. 

Engage your core by drawing your navel toward your spine while maintaining natural spinal alignment. Lift your hips off the ground until your body forms a straight line from ankles to shoulders, avoiding any sagging or hiking of the hips.

Breathe normally while maintaining this position, focusing on creating full-body tension rather than just supporting yourself with the shoulder. 

For increased stability, you can stagger your feet (placing the top foot in front of the bottom) or perform the exercise with knees bent for a modified version. 

Advanced practitioners can progress to more challenging variations. Extending the top arm overhead increases the lever arm and destabilizes the position and lifting the top leg adds further instability and engages the hip abductors. You can also perform dynamic movements like hip dips or top-leg raises that incorporate movement while maintaining lateral stability.

Muscles Worked: Obliques, Shoulders & More

The side plank primarily targets the oblique system, with particular emphasis on the side facing upward. Your external obliques, internal obliques, and transverse abdominis all work synergistically to maintain lateral stability against gravitational forces. 

The quadratus lumborum also receives significant stimulation as it helps stabilize the spine from the side. Unlike the Copenhagen plank, the traditional side plank places less emphasis on the adductors and more on the lateral stabilization system.

Supporting muscle groups include the gluteus medius and minimus, which engage to stabilize the pelvis, along with the shoulder complex (particularly the deltoid and rotator cuff muscles) that supports the upper body. Even the latissimus dorsi contributes to maintaining proper alignment during longer holds. 

Key Benefits of the Classic Side Plank

The side plank excels at developing lateral stability that translates directly to everyday movements and athletic performance. 

By strengthening the obliques and quadratus lumborum, you enhance your body's ability to resist side bending forces that could otherwise lead to poor posture or injury during asymmetrical activities like carrying grocery bags or suitcases.

For those with back pain, the side plank offers particular advantages. The exercise activates key stabilizing muscles without creating compressive forces on the spine.

Shoulder health benefits shouldn't be overlooked either. The isometric nature of the support arm position trains the rotator cuff and surrounding musculature to work cooperatively in a closed-chain environment. This translates to improved shoulder function during pushing and pulling movements.

Difficulty Assessment: From Beginner to Advanced

The side plank's beauty lies in its scalability across fitness levels. Beginners can start with knee-supported variations, keeping holds brief (10–15 seconds) while focusing on proper alignment. 

Intermediate exercisers typically progress to the standard position with stacked feet, gradually building duration to 30–60 seconds. 

Advanced practitioners can try numerous progression options, including adding movement (leg raises, hip dips), unstable surfaces, or extended lever arms by reaching the top arm overhead. Unlike the Copenhagen plank, which starts at a relatively advanced level, the side plank has a clear progression path.

Quick Comparison: Copenhagen Plank vs Side Plank

Build Bulletproof Lateral Stability With SOLE Equipment

The Equipment Mat provides essential cushioning for plank training, protecting joints during extended holds.

The SOLE Equipment Mat provides the cushioned surface essential for both plank variations, protecting elbows, forearms, and supporting joints during extended holds. The superior cushioning absorbs pressure that would otherwise create discomfort on hard flooring, enabling the longer hold times necessary for building lateral stability and core endurance without joint pain limiting training volume.

The non-slip surface prevents elbow and forearm sliding that compromises proper shoulder-over-elbow alignment crucial for maintaining form during challenging holds, particularly during Copenhagen planks where any shifting creates compensation patterns reducing adductor engagement.

For comprehensive core conditioning complementing plank training, the SR550 Rowing Machine strengthens the posterior chain and oblique systems through rotational pulling movements. 

The dual air and magnetic resistance creates progressive challenge building overall core strength supporting more advanced plank variations.

The free SOLE+ App provides structured core training programs with proper periodization for plank progressions.

Check out SOLE fitness equipment today!

Frequently Asked Questions (FAQs)

How long should I hold each plank for maximum benefits?

Optimal holding times differ between these plank variations and depend on your fitness level. For side planks, beginners should aim for 10–20 second holds with proper form, gradually building to 30–45 seconds as strength improves. Advanced practitioners can work toward 60–90 second holds or incorporate movement patterns rather than extending duration indefinitely.

Copenhagen planks require a different approach due to their higher intensity. Even advanced athletes should begin with shorter 10–15 second holds with perfect form. 

Can I do Copenhagen planks if I have shoulder issues?

Copenhagen planks place significant demands on the supporting shoulder, which creates potential concerns for those with existing shoulder conditions. If you have diagnosed shoulder pathology, active impingement symptoms, or instability issues, it's advisable to master the traditional side plank with modifications before attempting Copenhagen variations. 

Which plank is better for runners and athletes?

Rather than choosing one plank over the other, runners and athletes benefit most from incorporating both variations strategically. Side planks provide foundational lateral stability crucial for maintaining proper running mechanics, especially during longer distances when form tends to deteriorate. Copenhagen planks offer specific adductor strength that becomes particularly valuable during directional changes, hill running, and sprint finishes when the groin area experiences increased stress.

How does SOLE equipment support comprehensive plank training?

The Equipment Mat is crucial for plank variations, offering superior cushioning that protects elbows, forearms, and supporting joints during extended holds. The professional-grade thickness absorbs pressure that would otherwise create discomfort on hard flooring, enabling longer hold times necessary for building lateral stability and core endurance without the joint pain that limits training volume.