Copenhagen Adduction

Adductors, QuadsBench

A side plank variation with your top leg elevated on a bench to strengthen the adductors and core stabilizers. Improves pelvic control and knee stability.

How to do it

1Lie on your side supported on your forearm, resting your top knee or shank on a bench.

2Lift your hips to form a straight line from your shoulders to your feet.

3Pull your bottom leg up toward the top leg or hold it suspended under the bench.

4Hold this position for time, keeping your core and inner thighs braced.

5Lower your hips smoothly to finish the set, then switch sides.

Common mistakes

Letting your hips sag, which reduces adductor activation and strains the lower back.

Rotating your torso forward or backward, losing lateral stability.

Placing only your foot on the bench before you're strong enough, overloading the knee joint.

Breathing

Breathe steadily throughout the hold—inhale through your nose, exhale through your mouth.

Make it harder or easier

To regress, place your knee on the bench to shorten the lever arm; to progress, rest only your foot on the bench or add dynamic bottom-leg raises.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.