Unilateral Kettlebell Bottoms Up Bent Knee Copenhagen Plank

CoreIntermediárioSingleUnilateralAccessory
Grupo muscularAdductors
Músculos principaisAdductor Magnus
PadrãoCore
MecânicaCompound
RegiãoLower Body
NívelIntermediário

Cues de treino

Begin by lying on your side with your top leg elevated on a bench and holding a kettlebell in a bottoms-up grip with your top hand, elbow bent. Press your bottom knee into the ground and lift your hips into a side plank position, keeping your core engaged and maintaining balance as you hold the kettlebell steady.

What this exercise is for

Unilateral Kettlebell Bottoms Up Bent Knee Copenhagen Plank is a core-focused single movement in the KB Pro library. It is categorized primarily under adductors work and is best treated as a intermediate-to-intermediate skill anchor rather than filler volume.

The movement uses compound mechanics and tends to load the lower body chain most directly while forcing side-to-side control through unilateral loading. In practice, that means it fits best when you want a movement with a clear role inside the session rather than something ambiguous or redundant.

How to program it

Best use cases

Skill and coaching notes

This movement is tagged at the intermediate level, so the useful question is whether the athlete can keep positions clean under fatigue, not just whether they can complete a single rep.

If you are programming for general training rather than testing, keep Unilateral Kettlebell Bottoms Up Bent Knee Copenhagen Plank in a role that reinforces adductors work without forcing sloppy compensations from heavier or more technical lifts in the same session.

The cues on file reinforce the main coaching priority: Begin by lying on your side with your top leg elevated on a bench and holding a kettlebell in a bottoms-up grip with your top hand, elbow bent. Press your bottom knee into the ground and lift your hips into a side plank position, keeping your core engaged and maintaining balance as you hold the kettlebell steady.

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