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This is the first key exercise in the Copenhagen Adductor Exercise protocol. Depending on whether this exercise is being utilised in a preventative manner or in a rehabilitation setting, the degree of difficulty and progressions may vary.


  • Position yourself in side lying with the target side in contact with the ground.
  • Prop yourself onto your elbow so the shoulder is stacked directly above.
  • Use the opposing arm for balance on the ground or place the hand on the hip.
  • Bend the top leg so the foot is firmly planted in front of the bottom leg.
  • With a straight knee and toes flexed, lift and lower the bottom leg towards the roof.


  • Maintain a stacked pelvis and avoid rolling out.