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Hip · Strengthening

Copenhagen Side Plank with Floor Support

Copenhagen side plank with floor support, 3 sets, 8 repetitions per side, hold for 2 seconds at the top

Illustration of the Copenhagen Side Plank with Floor Support exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Hold: 2 seconds in the elevated position

Description: Lie on your side, support yourself on your forearm, and place your top leg on a support on the floor. Lift your pelvis to align your body in a straight line, maintaining the elevated position for 2 seconds.

Tips: Keep your body straight and avoid letting your hips drop. Contract the hip and core muscles to stabilize the position.

Progression: Gradually increase the hold duration up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying on the side, forearm on the floor
Clinical goal
Muscle strengthening of the hip
Also known as
side plank with support, floor-supported hip plank, Copenhagen lateral plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.