Legs
Copenhagen Adduction Exercise
A high-stability isometric hold designed to bulletproof your inner thighs and improve lateral pelvis stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.