The supported Copenhagen exercise is an isometric strengthening movement that targets the inner thigh (adductors) and core, while reducing strain compared to the full version. It’s commonly used in groin injury rehab, injury prevention for athletes, and to improve hip and pelvic stability. This variation allows gradual loading while building strength in a controlled, supported position.
- Lie on your side, with the affected (working) leg on top and your unaffected side resting on the ground.
- Place your top (working) leg on the bench so that your foot or calf is resting on it, with the leg extended.
- Support your upper body by propping yourself on your elbow, ensuring your body is in a straight line from shoulders to hips.
- Bend your bottom (unaffected) leg at a 90-degree angle and rest it on the ground for stability.
- Extend your top (working) leg straight and slightly in front of your body, keeping it in line with your hips.
- Using the adductor muscles of your working leg, lift your hips off the ground, bringing your body into a side plank position.
- Slowly lower your hips down toward the floor without touching the ground.
- Repeat as prescribed by your physiotherapist.