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Hip · Strengthening

Copenhagen Side Plank

Copenhagen side plank, 3 sets, hold 20 seconds per side

Illustration of the Copenhagen Side Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Assume a side plank position, supporting yourself on one forearm, with the body well aligned from head to feet. Contract the abdominal muscles to stabilize the pelvis and avoid any rotation or excessive arching. Hold the position for 20 seconds, then switch sides.

Tips: Keep the body straight and the hips raised to maximize the work of the hip muscles. Breathe regularly and do not let the pelvis sag.

Progression: Gradually increase the hold time by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Side plank on forearm, body aligned
Clinical goal
Strengthening of hip muscles and pelvis stabilization
Also known as
side plank of Copenhagen, 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.