Copenhagen Adduction
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Bench
Primary muscle group
Adductors
Secondary muscle groups
Obliques, Gluteus Medius, Trunk
Movement pattern
Hip Adduction
Training goal
Injury Resilience
Sport
General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build groin strength and resilience for cutting and kicking sports.
How it fits the system. An advanced-level hip adduction entry in the Strength section, programmed to develop injury resilience. Related work in the library: Psoas March and Copenhagen Plank.
Primary muscles
Adductors
Secondary muscles
Obliques, Gluteus Medius, Trunk
Movement pattern
Hip Adduction
Equipment
Bench
Difficulty
Advanced
How to Perform
- Lie on your side with the forearm on the floor and a bench beside you.
- Place the inside of the top foot or knee on the bench.
- Brace the trunk and stack the shoulders and hips.
- Lift the hips and the bottom leg until the body is in a straight line.
- Hold briefly at the top with the adductor working hard.
- Lower under control and repeat, then change sides.
Coaching Cues
- Start with the knee on the bench, not the ankle.
- Keep the body in one straight line.
- Stop the set before the hips start to sag.
Common Mistakes
- Progressing to the long-lever version too quickly.
- Letting the hips rotate backwards.
- Holding the breath through the set.
Progressions & Regressions
Progressions
Move the support point from knee to ankle, then add reps.
Regressions
Short-lever version with the knee on the bench, or an isometric hold.
When to Use It
When to use
As groin-strengthening work for field and combat sport athletes.
When not to use
With acute adductor strain symptoms.
Programming
3 sets of 6 to 10 reps or 3 holds of 20 seconds per side.
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