Copenhagen hip adduction (knee-supported)
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Level: 1
Variation 1) Work up to a 20-30-second hold on each side
Variation 2) 4-8 reps/side
- Set up similar to a side plank: Straight line from head to ankles, with elbow directly under shoulders
- Knee from top leg rests on bench
- Raise the foot of the lower leg up to meet the foot of the upper leg in a controlled movement. Hold this position while maintaining the straight body line.
- Keep hips off the ground throughout the exercise
Can also use a partner to support if no bench or chair is available:
- Supporting partner sets up close to the knees. There are two options for set-up:
- In a half kneeling position; front knee acts as a bench
- In a squat position; hands reaching down to hold the partner's leg
- Partner supports the thigh, just above the knee
- If partner is supporting from a squat position, use a mixed grip (one overhand, one underhand) with one hand placed above the knee and one hand placed below the knee
- Hips too low ('sagging')
- Cue "Raise hips slightly towards the sky"
- Hips rotating inwards
- Cue "Square, open hips"
- Upper shoulder rotating inwards
- Cue "Proud chest"
- Cue "Reach hand up towards sky"
- Cue "Pinch shoulders back towards spine"
- Head hanging down
- Cue "Long, strong neck"
- Strengthens adductors (groin muscles)
- Prevents adductor muscle strains
- Activates obliques (lateral trunk muscles)
- Trunk stability
- Activates shoulder muscles