Side plank with the top leg on a bench

Copenhagen Plank

Top foot on a bench. Body in one line from shoulder to foot. Hips up. This is a side plank that also works the inner thigh. Short time. Honest squeeze.

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Hunter: Speed day ends here. I start with the knee on the bench if the long-lever version shakes. I log which one. I do not grind a pinch.

Cues

Side plank position. Top foot or knee on a bench. Bottom leg can hover or rest light on the floor while you learn.
Elbow under the shoulder. Forearm planted.
Hips up. Body one board. Do not pike. Do not sag.
Squeeze the top inner thigh into the bench.
Breathe. Stop when the line breaks. Switch sides.

Setup

A stable bench. Start with 15-25 seconds each side. Three sets. Knee-on-bench is the regression. Foot-on-bench is the longer lever. Rest about 45 seconds. If a groin pinch shows up, stop.

Why baseball wants it

Change of direction uses the inner thigh. This is a short isometric, not a stretch contest. Log the seconds. Next week, add a few seconds or keep the time and shake less.

Knee version first

If the long lever is too much, put the knee on the bench. Same hip height. Same log name with a note. Earn the foot version. Pride is not a plank.

If something feels sharp

Stop. Tell a coach or a parent. This page is coaching, not a clinic. A regular side plank or a dead bug can finish the day. Do not push through a pinch to match a clip.

Common misses

Hips dumped. Rolling the chest toward the floor. Holding your breath. A bench that slides. Also: 45-second records while the line died at 12.

FAQ

Bottom leg up or down?

Hover is harder. Resting the foot light on the floor is allowed while you learn. Pick one for a month.

How long?

Until the line breaks. Match last week, then add a little. Do not chase a minute because a video did.

Log Copenhagen plank time in the free Vitality Engine. Each side. Name the bench height.

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