Copenhagen Adduction

Elite adductor strengthening — challenging bodyweight exercise that builds extreme groin strength and hip stability through side plank adduction

⚡ Quick Reference

Aspect	Details
Pattern	Hip + Core (Adduction + Stability)
Primary Muscles	Adductors
Secondary Muscles	Core, Obliques
Equipment	Bench or Box
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Bench height: Knee to hip height (start lower for beginners)
Body position: Lie on side perpendicular to bench
Top leg: Inner thigh/knee resting on bench top
Bottom leg: Hanging below bench, straight or slightly bent
Support arm: Elbow or hand on ground, side plank position
Body alignment: Straight line from head to feet
Core: Braced tight to maintain position

Position Options

Element	Option 1	Option 2
Support	Forearm (easier)	Extended arm (harder)
Bench height	Lower (easier)	Higher (harder)
Top leg	Knee on bench (easier)	Foot on bench (harder)

Setup Cue

"Side plank with your top leg on the bench, bottom leg hanging — keep your body straight like a board"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Lifting
⏸️ Peak Contraction
⬇️ Lowering

What's happening: Side plank with top leg elevated, bottom leg hanging

Top leg (inner thigh or knee) resting on bench
Bottom leg straight, hanging toward floor
Body in straight side plank line
Support arm stable
Core engaged to prevent sagging

Feel: Adductors of top leg supporting body weight, core working hard

Key Cues

Primary Cues

"Squeeze your legs together" — activate both adductors
"Stay straight like a board" — no sagging or twisting
"Lift from your groin" — use adductors, not hip flexors
"Control the descent" — slow and steady

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s lift, 1s hold, 2s lower
Hypertrophy	2-1-3-0	2s lift, 1s hold, 3s lower
Endurance	1-0-2-0	Controlled rhythm

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Top Leg Adductors	Stabilizing elevated leg, pulling it toward midline	`██████████` 95%
Bottom Leg Adductors	Lifting bottom leg up toward top leg	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Obliques	Maintains side plank position, prevents rotation	`████████░░` 75%
Core	Stabilizes trunk, prevents sagging	`███████░░░` 70%

Stabilizers

Muscle	Role
Shoulder	Supports body weight in plank position
Bottom Leg Abductors	Stabilizes hip during lifting
Hip Flexors	Assists in leg positioning

Unique Benefit

Copenhagen adduction is the most effective bodyweight adductor exercise, showing the highest EMG activation of all adductor exercises in research. Also builds exceptional core stability.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Body droops at waist	Less core work, poor form	Brace core harder, lower bench
Using hip flexors	Kicking leg up from hip	Not working adductors	Focus on squeezing legs together
Twisting torso	Rotating shoulders/hips	Loses stability, injury risk	Keep body square
Rushing reps	Fast, uncontrolled movement	Less muscle tension	Slow down, 2-3s tempo
Top leg sliding	Leg rolls off bench	Loss of position	Secure top leg placement

Most Common Error

Hips sagging — this exercise is HARD. If you can't maintain a straight line, regress to an easier variation (knee on bench or isometric hold).

Self-Check Checklist

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Short-Lever (Knee on Bench)	Bend top leg, knee rests on bench	Learning the movement
Isometric Hold	Just hold position, no lifting	Building base strength
Lower Bench	Use lower surface	Reduce difficulty

Variation	How	Emphasis
Standard	Top leg straight on bench	Full difficulty
Forearm Support	Forearm on ground	Easier on shoulder
Hand Support	Extended arm	Harder on shoulder

Variation	How	When to Use
Foot on Bench	Top foot (not thigh) on bench	Elite level
Single-Leg Copenhagen	No bottom leg support	Extreme difficulty
Weighted	Hold weight in top hand	Add external load

By Target

Target	Variation	Change
Strength	Lower reps, longer holds	5-8 reps
Hypertrophy	Moderate reps, tempo	8-15 reps
Endurance	Higher reps	12-20 reps
Isometric	Static hold only	20-45s holds

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	3-4	5-10 per side	90-120s	Full difficulty
Hypertrophy	2-4	8-15 per side	60-90s	Controlled tempo
Prehab	2-3	10-15 per side	60s	Lighter variation
Isometric	2-3	20-45s holds	90s	Static strength

Workout Placement

Program Type	Placement	Rationale
Athletic training	After main work	Groin injury prevention
Leg day	End of workout	Adductor finisher
Core day	During workout	Core + adductor combo
Prehab routine	2-3x per week	Injury prevention

Progression Scheme

How to Progress

Start with isometric holds. When you can hold perfect form for 30s, begin adding reps. Progress to 3x10 per side before advancing to harder variations.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Copenhagen Isometric Hold	Learning the position
Short-Lever (Knee on Bench)	Building toward full version
Cable Hip Adduction	Need easier isolation
Seated Hip Adduction	Starting from scratch

Progressions (Harder)

Exercise	When Ready
Foot on Bench Copenhagen	Standard version is easy
Weighted Copenhagen	Want external load
Single-Leg Copenhagen	Elite level challenge

Alternatives

Alternative	When to Use
Cable Hip Adduction	Want standing variation
Seated Hip Adduction	Need machine isolation
Side Plank	Core focus without adduction

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Groin strain history	Re-injury if rushed	Start with holds, progress slowly
Shoulder instability	Stress on support arm	Use forearm, not extended arm
Core weakness	Cannot maintain position	Regress to easier core work first
Hip impingement	Pain during adduction	Reduce ROM or avoid

Stop Immediately If

Sharp groin pain
Shoulder pain or instability
Inability to maintain straight body position
Cramping in adductors

Injury Prevention

Master side plank before attempting this
Start with isometric holds
Progress slowly — this is an advanced exercise
Never force ROM or reps
Stop if form breaks down

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Adduction, stability	30-45°	🟡 Moderate
Shoulder	Stabilization in plank	Full	🟡 Moderate
Core	Anti-flexion, anti-rotation	Full control	🟡 Moderate

Prerequisites

You should be able to hold a solid side plank for 45+ seconds before attempting Copenhagen adductions.

❓ Common Questions

This is way too hard. Where should I start?

Start with a 20-30 second isometric hold with your knee on the bench. Build to 45s holds before trying reps. If that's still too hard, begin with cable or seated adduction.

Which is harder: knee on bench or foot on bench?

Foot on bench is significantly harder. It creates a longer lever arm and requires more strength and stability. Master knee-on-bench first.

Should this hurt?

You should feel intense muscle burn in your adductors and core. Sharp pain is not normal — stop if you experience it.

Why is this exercise so popular for athletes?

Research shows Copenhagen adductions are the most effective exercise for preventing groin injuries in soccer, hockey, and other athletes. It builds extreme adductor strength and hip stability.

Can I do this every day?

No. This is a very demanding exercise. 2-3 times per week is plenty. Allow recovery between sessions.

📚 Sources

Research & Biomechanics:

Ishøi, L., et al. (2016). The Copenhagen Adduction Exercise: Superior EMG activation — Tier A
Thorborg, K., et al. (2014). Copenhagen adduction exercise for groin injury prevention — Tier A
Serner, A., et al. (2014). EMG evaluation of hip adduction exercises — Tier A

Injury Prevention:

Hölmich, P., et al. (2010). Groin injuries in athletes — Tier A
Ishøi, L., et al. (2018). Large eccentric strength increase using Copenhagen adduction — Tier A

Programming:

NSCA Essentials — Tier A
Boyle, M. (2016). New Functional Training for Sports — Tier B

For Mo

When to recommend this exercise:

User is an athlete (especially soccer, hockey, basketball)
User has history of groin strains and needs prehab
User has strong core and wants advanced adductor work
User trains at home with minimal equipment

Who should NOT do this exercise:

Acute groin injury → Wait for full recovery
Weak core / cannot hold side plank 45s → Build base first
Shoulder instability → Use seated/cable variations

Key coaching cues to emphasize:

"Start with holds before reps"
"Body straight like a board — no sagging"
"Squeeze legs together, don't kick up"

Common issues to watch for in user feedback:

"Too hard" → Regress to isometric holds or knee-on-bench version
"My shoulder hurts" → Switch to forearm support
"I can't keep my hips up" → Core too weak, regress to side planks

Programming guidance:

For beginners: 2-3 sets of 20-30s holds, 2x/week
For intermediate: 2-3 sets of 8-12 reps, 2x/week
For advanced: 3-4 sets of 10-15 reps, 2-3x/week
Progress when: Can do 3x10 per side with perfect form

Critical coaching note: This is an ADVANCED exercise. Most people should start with seated or cable adduction first. Only recommend Copenhagen if user has solid core strength and movement foundation.

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Position Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​