Copenhagen Plank (kneeling)

Setup

- Prepare and inspect the required equipment (bench) and clear enough space for the full movement and safe exit.

- For Copenhagen Plank (kneeling), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place the top knee on a padded bench, supporting elbow under the shoulder and lower leg free or lightly supported.

Execution

- Press the top knee down, lift the hips into one line and hold while the chest faces forward and the lower leg stays controlled.

Range, tempo and breathing

- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not hang from the shoulder, twist the pelvis or use a painful bench contact. Add padding, support the lower foot or shorten the hold.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.