Copenhagen Plank for BJJ
The Copenhagen plank is a side plank variation with the top leg elevated on a bench, creating intense adductor and oblique activation. This exercise builds lateral core and adductor strength simultaneously, both critical for guard play. The elevated leg position increases the demand on the inner thigh.
✓ Step-by-Step Instructions
- 1 Set up a bench at about knee height.
- 2 Lie on your side with your top foot or inner knee on the bench.
- 3 Place your forearm on the ground under your shoulder.
- 4 Lift your hips and bottom leg off the ground.
- 5 Hold with your body in a straight line supported by forearm and top leg.
- 6 Keep the bottom leg hovering off the ground.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Combines lateral core stability with adductor strength for a powerful closed guard squeeze and resistance to guard opening. The dual benefit makes this one of the most efficient core exercises for guard players.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips dropping toward the floor
- ⚠ Rotating forward or backward
- ⚠ Inner thigh cramping from going too hard too soon
- ⚠ Not maintaining straight body line
🔄 Variations
- → Copenhagen plank with hip dip
- → Short-lever Copenhagen
- → Copenhagen with top leg raise
- → Dynamic Copenhagen plank
Track Your Copenhagen Plank Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Core Training
View all →Dead Bug
The dead bug trains core stability by alternating arm and leg extensions while lying on your back. T...
Plank
The plank is the foundational isometric core exercise that builds endurance in the muscles that stab...
Bird Dog
The bird dog extends opposite arm and leg from an all-fours position, building core stability and sp...
Pallof Press
The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces ...
Frequently Asked Questions
How does the Copenhagen Plank help my BJJ game? ▼
Combines lateral core stability with adductor strength for a powerful closed guard squeeze and resistance to guard opening. The dual benefit makes this one of the most efficient core exercises for guard players.
What equipment do I need for the Copenhagen Plank? ▼
You will need: bench. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Copenhagen Plank? ▼
The Copenhagen Plank is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.