Exercises / Thigh & knee

Copenhagen adduction

Strength
Thigh & knee
Bench, Partner (original version)

A side plank with the top leg on a bench; the top-leg adductors lift and lower the body. Highest adductor longus EMG of eight adduction exercises, and the core of a programme that cut groin problems by 41% in a cluster RCT.

Also called Copenhagen plank, Copenhagen adductor exercise, CAE.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Trials used progressive programmes: a pre-season build-up with an in-season maintenance dose (Harøy et al.), or 8 weeks of progressive training (Ishøi et al.).

Start: Side plank with the top leg supported

Steps

Lie on the side with the forearm on the floor and the top leg resting on a bench (at the knee for short lever, at the ankle for long lever).
Lift the body by pressing the top leg down into the bench until the body is straight; the bottom leg rises to meet the bench.
Lower slowly over about 3 seconds.

Cues

Straight line from head to feet
Slow lowering

Common mistakes

Hips sagging
Starting with the long lever too early

Used for

Adductor-related groin pain
Groin injury prevention in football

Take care (1)

Very high adductor load; start with the short-lever version and progress.

Evidence (3)

Copenhagen adduction produced the highest adductor longus peak EMG (108% MVC) of 8 exercises.1
Eight weeks increased eccentric adductor strength by about 36%.2
A Copenhagen-based programme reduced the risk of groin problems by 41% in male football players.4

Easier

Adductor squeeze (isometric)

References (4)

Serner A, Jakobsen MD, Andersen LL, Hölmich P, Sundstrup E, Thorborg K. Br J Sports Med. 2014;48(14):1108-1114. EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries
Ishøi L, Sørensen CN, Kaae NM, Jørgensen LB, Hölmich P, Serner A. Scand J Med Sci Sports. 2016;26(11):1334-1342. Large eccentric strength increase using the Copenhagen Adduction exercise in football: a randomized controlled trial
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Harøy J, Clarsen B, Wiger EG, et al. Br J Sports Med. 2019;53(3):150-157. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial