FlexCopenhagen Plank
Muscles worked
- Adductor Longus
- Adductor Brevis
- Gracilis
- Adductor Magnus
- External Oblique
- CategoryCore
- Default target3 sets × 30 seconds
- EquipmentBodyweight, Chair
- Movement patternCore
- Training stylesStrength
Technique
Setup
Lie on your side beside a bench or sturdy chair. Prop yourself on your forearm and place your top leg's inner foot or shin on the bench, bottom leg beneath it.
Movement
Lift your hips and bottom leg until your body forms a straight line from head to foot, supported by the forearm and top leg. Hold.
Form Tip
Keep your hips stacked and pressed forward — a sagging hip shifts the load off the inner thigh and into your lower back.
Increase Difficulty
Support the top leg on just the foot, or extend the hold.
Decrease Difficulty
Rest the top knee on the bench instead of the foot.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.