ClapMove · clapmove.com
Exercise handout — move better, feel better.
Copenhagen Plank (Short Lever)
Side plank variation with adductor emphasis using elevated leg position. Short lever version for beginners.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench
Home Options
- bed or couch + weight bench
- weight bench
No equipment? Try: Chair, Sturdy coffee table
Dosage
3
Sets
20 sec
Reps / Time
45 sec
Rest
10-30 sec holds each side
Tempo
Step-by-Step Guide
Set up
- Side plank on forearm next to bench or couch
- Place inside of top knee on bench
- Bottom leg free beneath bench
Step 1 of 4
Press top knee into bench
Step 2 of 4
Lift hips to create straight body line
Step 3 of 4
Hold position while breathing
Step 4 of 4
Lower with control
Breathing
- Breathe steadily throughout hold
- Don't hold breath
Form Cues
- Press knee hard into bench
- Keep body straight as a plank
- Don't let hips sag
- Breathe throughout
Common Mistakes to Avoid
- Hips sagging toward floor
- Not pressing into bench enough
- Holding breath
- Rotating body
Safety Information
Important for groin injury prevention. Progress gradually.
Progressions
Longer holds, long lever (ankle on bench), add movements
Regressions
Shorter holds, keep bottom knee on ground
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.