10/29/2026
here’s a more helpful breakdown of Copenhagen Plank variations from regressions to progressions.
a lot of women I talk to think they just need to “stretch more” for tight hips, knee pain, etc.
while that’s super important, we also need to build the strength and stability to support our joints through movement.
this is why I prioritize both strength & mobility every week & why you’ll find both programmed into the workouts I create for my ladies too!
there are lots of variations to progress & Copenhagen planks are a fav of mine because they help strengthen the adductors (inner thighs- which do a lot more than we realize)
but Copenhagens also help
Challenge your core
Build hip and pelvic stability
Develop strength and control through your hips
Improve your ability to control your body through movement
If the straight-leg variation is too challenging, start with your knee bent. You can also begin with just doing shorter holds in the side plank position before progressing to active reps or more challenging variations. Focus on maintaining control and keeping your hips lifted rather than rushing to the hardest version.
Save this to come back to as you keep progressing 🫶🏼🫶🏼
