THE COPENHAGEN ADDUCTION EXERCISE

THE COPENHAGEN ADDUCTION EXERCISE

The Copenhagen adduction exercise is one of the most effective prehab and rehab exercises for adductor strains and injuries. Poor hip adductor strength is a significant risk factor for sustaining an adductor injury (Ryan ewt al., 2014), and this muscle group is often forgotten when it comes to lower body strength training.

One study found that training the Copenhagen adduction exercise over an 8-week period elicited a 36% increase in eccentric hip adduction strength, and a 20% increase in eccentric hip abduction strength (Ischoi et al., 2016). 

Although traditionally performed with a partner in the literature (the partner supports the top leg), this exercise can be performed just as effectively using a bench or a chair (https://www.youtube.com/watch?v=KZMIND6LvRY). The adductors on the top leg are trained isometrically, while the bottom leg works through both concentric and eccentric phases (the eccentric component being particularly important for prevention of soft-tissue injuries).

This is quite a challenging exercise, and it is best to start with around 2 sets of 6 reps, before progressively adding reps over time.

Chris Bryceson

B. Health Sciences (Physio), APAM

CB Physiotherapy