Here are three progressive concentric hip adduction exercises, commonly referred to as “Copenhagen adductions.” These exercises target the inner thigh (adductor) muscles and are typically used for strengthening, injury prevention, and rehabilitation, especially for groin strains. Each progression increases the demand on the adductor muscles and core, starting from a more supported position and gradually increasing the load on the working leg.
Progression 1: Side-Lying Concentric Hip Adduction (Unaffected Side Resting on Ground)
This exercise serves as the starting point for building adductor strength with minimal load on the working leg.
Instructions:
- Lie on your side, with the affected leg (working leg) on top and your unaffected side resting on the ground.
- Place your top leg (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 up 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 back down toward the floor but do not let them touch the ground.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors:
- Letting the hips rotate backward or forward.
- Bending the top leg, reducing adductor engagement.
- Allowing the torso to sag or slouch.
Progression 2: Copenhagen Hip Adduction (Unaffected Side Resting on Working Leg)
This version increases the load by having the unaffected leg supported by the working leg, requiring more strength from the adductors.
Instructions:
- Position yourself lying sideways on the floor next to a bench or sturdy surface.
- Place your top leg (working leg) on the bench so that your foot or calf is resting on it, with the leg extended.
- Your bottom leg (unaffected leg) should be resting on top of the working leg.
- Support your upper body by propping yourself up on your forearm, maintaining a straight line from your shoulders to your hips.
- Using the adductor muscles of your working leg, lift your hips off the ground, bringing your body into a side plank position.
- Keep the unaffected leg passive while allowing it to rest on the working leg.
- Slowly lower your hips back down toward the floor but do not let them touch the ground.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors:
- Allowing the hips to sag or rotate during the lift.
- Poor alignment, such as bending at the hips or knees.
Progression 3: Advanced Copenhagen Hip Adduction (Unaffected Side Lifted in the Air)
This is the most challenging progression, requiring both legs to be off the ground, demanding maximum strength and control from the adductors and core.
Instructions:
- Lie on your side beside a bench or sturdy surface.
- Place your top leg (working leg) on the bench so that your foot or calf is supported, ensuring your leg is extended straight.
- Your bottom leg (unaffected leg) should hover underneath the bench, not touching it.
- Support your upper body by propping yourself up on your forearm and maintain a straight body line.
- Engage your core and adductors to lift your hips off the floor into a side plank position.
- Hold briefly at the top, then slowly lower your hips and bottom leg without letting them touch the floor between repetitions.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors:
- Allowing the hips to drop or rotate.
- Over-relying on the upper body for stability instead of engaging the core and adductors.
Progressions Across All Exercises:
- Increase the number of repetitions or the time spent holding the plank position at the top.
- Add ankle weights to increase resistance.
- Elevate the bench height to increase the intensity and range of motion.
Regressions Across All Exercises:
- Reduce the range of motion by lifting the leg only partway or lower the height of the support.
- Shorten the hold time at the top.
- Perform the exercise on a softer surface for added comfort and stability.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.