Homesofa or bench
Copenhagen plank (short)
The adductors — the inner thigh.
- You need
- A sofa, bench or low chair.
- Why it is in the plan
- The inner thigh helps steady the knee and pelvis on uneven ground and on descents. Most running plans never train it.
How to do it
- 1Lie on your side next to a sofa. Rest the inside of your top knee on the edge of the seat.
- 2Elbow under the shoulder, bottom leg bent underneath you.
- 3Lift your hips off the floor by pressing the top knee down into the seat.
- 4Hold, then lower. Switch sides.
Easier
Hold for 10 seconds and build up from there.
Harder
The long version: the ankle on the seat instead of the knee. Only once 30 seconds of the short one is easy.
Common mistake
Starting with the long version. It loads the inner thigh far more — build up to it.
Used in: 100–120 km ultra
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.