Hips and adductors
Copenhagen Adduction
The Copenhagen Adduction is a strength exercise with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 61%, obliques 16% and hip flexors 6%.
How to do it
- Lie on your side next to a flat bench and place the inside of your top leg, from knee to ankle, on the bench.
- Prop yourself up on your bottom forearm with the elbow under the shoulder.
- Press the top leg down into the bench and lift your hips until your body forms a straight line, bringing the bottom leg up to meet the bench.
- Lower the hips and bottom leg back toward the floor under control.
- Repeat for the planned reps, then switch sides.
Tips
- Start with the knee on the bench for a shorter lever, then progress to the ankle.
- Keep the hips stacked and the body in one plane.
Common mistakes
- Letting the hips pike backward.
- Sinking into the supporting shoulder.
- Dropping the hips to the floor between reps without control.
Muscles worked by the Copenhagen Adduction
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side plank held on the top leg: adductors plus obliques. Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.
Copenhagen Adduction alternatives
Easier
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Frequently asked questions
What muscles does the Copenhagen Adduction work?
Mainly the adductors. The obliques assist.
Is the Copenhagen Adduction good for beginners?
The Copenhagen Adduction is rated advanced. If you are new, learn the Adductor Machine first and build up from there.
What is a good alternative to the Copenhagen Adduction?
For example the Adductor Machine, Cable Hip Adduction and Lying Hip Adduction. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.