How can I make this exercise easier?

You can decrease the lever length by placing your knee on the bench instead of your foot. This reduces the torque on the hip and makes the hold more manageable for beginners.

Should I feel this in my knee?

You should feel significant tension in your inner thigh and side-abs, but not sharp pain in the knee joint. If you feel knee strain, ensure your foot is flat on the bench and your hips are fully stacked.

How long should I hold the position?

Start with 10 to 20 seconds per side for 3 sets. As your adductor strength improves, aim for 30 to 45 seconds to build better endurance and stability.

How to Do the Copenhagen Adduction Exercise

Master the Copenhagen Adduction with our guide. Build adductor strength, improve hip stability, and prevent groin injuries with this bench-based hold.

How to Perform

Lie on your side perpendicular to a weight bench with your forearm flat on the floor and elbows under your shoulder.
Place the inner part of your top foot or lower leg onto the surface of the bench while keeping the bottom leg tucked underneath.
Press your top foot firmly into the bench to lift your hips and bottom knee off the ground until your body forms a straight line.
Engage your core and squeeze your glutes to ensure your hips do not sag toward the floor or rotate forward.
Hold this bridge position for the prescribed duration while maintaining slow, controlled breathing.
Lower your hips back to the floor with control to complete the repetition before switching sides.

Common Mistakes

Allowing the hips to sag or rotate toward the floor
Placing the elbow too far away from the body rather than under the shoulder
Bending the top knee instead of keeping the leg straight for maximum leverage
Holding the breath instead of maintaining rhythmic abdominal pressure

Muscles Worked

Primary movers

Adductors

Stabilizers

Obliques
Gluteus Medius
Core

Related Guides

Adductors · Legs