CoreBWBench
A side plank variant with the top leg resting on an elevated surface (bench) rather than the bottom leg on the floor, placing intense demand on the hip adductors while the core resists both rotation and lateral flexion.
Demo: Runna
Sets
3
Reps
15-30 sec hold per side
Rest
1 min
Contraindications
Groin strain history — regress to bent-knee short-lever version first.Setup
Lie on your side with the top leg's foot/shin resting on a bench, bottom arm forearm on the floor, bottom leg free.
Execution
- 1Brace the core and drive the hips up off the floor
- 2Keep a straight line from shoulder through hip to the top ankle on the bench
- 3Hold the position, resisting hip sag or rotation
- 4Lower with control
- 5Switch sides after completing the set
Key cues
- Straight line from shoulder to ankle
- Drive the hips up and hold, don't let them sink
- Squeeze the inner thigh of the top leg
- Keep the hips from opening up (rotating forward)
Common faults
- Hips sagging toward the floor
- Hips rotating forward instead of staying stacked
- Shoulder collapsing on the supporting arm
- Using a bench height that's inappropriate for current strength level
Tweaks
- Bend the bottom leg for a regression (short-lever Copenhagen)
- Add movement of the bottom leg (raise/lower) for a dynamic version
- Progress to long-lever with a fully straight top leg
Regressions
Muscles
Primary: Adductors, Obliques
Secondary: Glutes, Transverse Abdominis
Notes
ANTI-ROTATION + ANTI-LATERAL FLEXION, heavy adductor emphasis. Multi-plane crossover.
Sources
- Long Lever Copenhagen Plank Tutorial - Proper Form and Technique
- Copenhagen Plank Long Lever Step-by-Step Tutorial
Attribution: Danish football/soccer adductor injury-prevention research (Copenhagen University), popularized in S&C and physio canon