Forget the Little Mermaid and charming canals – Copenhagen is making waves in the fitness world, and it’s not because of its cycling infrastructure. A specific variation of the plank, popularized by the FC Copenhagen football club, is gaining international recognition as a powerful core exercise. Dubbed the “Copenhagen Plank,” this challenging move is the latest focus of “Unser Personal Trainer,” a series from ZEIT am Wochenende, featuring Berlin-based fitness coach Sebastian Grüner.
Grüner, who helps individuals achieve their fitness goals, is highlighting the Copenhagen Plank as a key component of a stronger, healthier physique. The exercise, a twist on the traditional plank, has become so associated with the Danish capital that it now bears the city’s name. The series, currently in its 13th edition for 2026, aims to provide accessible and effective fitness advice.
But what exactly *is* the Copenhagen Plank, and why is it generating buzz? Unlike a standard plank which focuses on overall core stability, the Copenhagen Plank is a unilateral exercise – meaning it works one side of the body at a time. This asymmetrical loading is crucial for developing functional strength, particularly for movements involving lateral (sideways) motion and knee stability. Think about the demands placed on athletes during quick changes of direction, or even the everyday actions of maintaining balance while walking or running.
The exercise involves supporting your body weight on one forearm and the outside of one foot, with the other leg extended in the air. The key is to maintain a straight line from head to heel, engaging the core and glutes to prevent the hips from sagging. It’s a deceptively difficult exercise, requiring significant core strength and control.
FC Copenhagen’s adoption of the Copenhagen Plank as part of their training regimen is a testament to its effectiveness. While the club hasn’t publicly detailed the specific benefits they’ve observed in their players, the exercise is known to strengthen the obliques, lower back, and gluteus medius – all vital muscle groups for athletic performance and injury prevention.
Grüner’s approach, as highlighted in the ZEIT am Wochenende series, emphasizes accessibility. He frames the exercise with a playful nod to the Lego brand, suggesting that mastering the Copenhagen Plank is “like Lego Duplo” – meaning it can be broken down into manageable steps. The phrase “Leg godt,” Danish for “play well,” is cleverly repurposed as “Train well,” encouraging a positive and approachable mindset towards fitness.
Sebastian Grüner’s training philosophy, as evidenced by testimonials, centers on motivation and pushing boundaries. Florian Schäfer, a communications designer in Berlin, credits Grüner’s guidance with improving his posture and alleviating back pain. Schäfer notes the enjoyable, yet challenging, nature of the training sessions, highlighting Grüner’s ability to help clients overcome their physical limits.
The Copenhagen Plank isn’t just for elite athletes or fitness enthusiasts. It’s a scalable exercise that can be modified to suit different fitness levels. Beginners can start by holding the plank for shorter durations, gradually increasing the time as their strength improves. Modifications can also include bending the bottom knee for added support.
While the Copenhagen Plank is gaining popularity, it’s crucial to approach it with proper form to avoid injury. Maintaining a neutral spine, engaging the core, and avoiding hip sagging are crucial. If you’re new to the exercise, consider consulting with a qualified fitness professional to ensure you’re performing it correctly.
The growing interest in the Copenhagen Plank reflects a broader trend towards functional fitness – exercises that mimic real-life movements and improve overall physical capabilities. It’s a move that’s proving that sometimes, the best fitness inspiration comes from unexpected places, even a city known for its hygge and iconic landmarks.
Looking ahead, Grüner will continue to share his expertise through the “Unser Personal Trainer” series, providing readers with practical fitness tips and guidance. The next installment will likely focus on another exercise designed to enhance strength, health, and well-being. Stay tuned to ZEIT am Wochenende for more insights from the Berlin-based fitness coach.
What are your thoughts on the Copenhagen Plank? Have you tried it? Share your experiences and fitness goals in the comments below!
