strength · advanced

Copenhagen Adductor Exercise

A side-plank-based adductor strengthening exercise that loads the groin in a long-lever position. Originally developed for injury prevention in football, it is increasingly recognised as critical for runners with groin, hip, or medial knee issues.

  1. 01Set up in a side plank with your top foot on a bench and your bottom foot hanging freely below.
  2. 02Support your upper body on your forearm, elbow directly below the shoulder.
  3. 03Lift your bottom leg up to meet the bench by squeezing your top leg adductors.
  4. 04Hold the top position briefly, maintaining a straight body line.
  5. 05Lower the bottom leg slowly and with control.
  6. 06Keep your hips stacked — do not rotate forward or backward.
Why it matters

The adductors contribute up to 25% of the total support moment during running stance phase. They help stabilise the pelvis in the frontal plane and assist hip extension. Weak adductors are linked to groin strains, medial knee pain, and hip instability. The Copenhagen exercise has been shown to reduce adductor injury risk by 41% in athletic populations.