The Copenhagen with contralateral hip flexion is an advanced adductor strengthening exercise that also challenges core stability, pelvic control and hip flexor strength. It primarily targets the adductor group of the top leg, while the obliques, transverse abdominis and shoulder stabilisers work to maintain alignment. Adding contralateral hip flexion increases the rotational and pelvic stability demand, making this exercise particularly useful for athletes returning to running, cutting and kicking sports.
- Lie on your side next to a stable bench or box.
- Place your top leg straight on the bench with your ankle supported (long lever position).
- Position your bottom leg underneath the bench, off the ground.
- Prop yourself up on your forearm, ensuring your elbow is directly under your shoulder.
- Engage your core and lift your hips off the floor, forming a straight line from head to top foot.
- Keep your pelvis level and avoid rotating forwards or backwards.
- While maintaining this side plank position, slowly lift your bottom leg forwards into hip flexion (contralateral hip flexion).
- Move with control, keeping your trunk steady and your hips elevated.
- Lower the bottom leg back under control without dropping your pelvis.
- Maintain steady breathing and alignment throughout.
- Complete repetitions as prescribed by your physiotherapist.