Side Plank Hip Adduction

Side Plank Hip Adduction (Copenhagen adduction)

The side plank hip adduction is commonly known as the Copenhagen Adduction. The Copenhagen Adduction is an advanced bodyweight exercise where you hold a side plank position while supporting one leg on a bench or elevated surface. The bottom leg performs hip adduction, lifting toward the top leg to engage the inner thigh muscles.

This movement is one of the most effective ways to dynamically target the adductors, while also engaging the obliques, glutes, and deep core muscles. It’s especially great for athletes, runners, and anyone looking to improve hip stability, reduce injury risk, and increase lower-body strength.

How to Perform the Copenhagen Adduction

Step-by-Step Guide

1. Setup:

   • Position yourself next to a bench or an elevated surface.
   • Lie on your side with your top leg resting on the bench.
   • Support yourself on your forearm or hand, maintaining a neutral spine.

2. Engage Your Core and Lift:

   • Press through the top leg and lift your hips into a side plank position.
   • Your bottom leg should be hanging beneath the bench.
   • Keep your body in a straight line from head to foot.

3. Perform the Hip Adduction:

   • Lift your bottom leg toward your top leg using inner thigh strength.
   • Hold briefly at the top to maximize muscle activation.
   • Slowly lower the bottom leg back down under control.

4. Repetitions and Sets:

   • Perform 3 to 4 sets of 8 to 12 reps per side, depending on your fitness level.

Tips for Proper Form

• Engage your core throughout the movement to maintain balance.
• Avoid sagging hips—keep your body in a straight line from shoulders to feet.
• Move in a controlled manner to maximize muscle engagement and prevent injury.
• Breathe properly—exhale when lifting the leg, inhale when lowering.
• Adjust difficulty: If the full version is too challenging, start with your knee resting on the bench instead of your foot.

Common Mistakes to Avoid

• Letting the hips drop—this reduces activation of the core and adductors.
• Using momentum instead of controlled movement.
• Neglecting core engagement, leading to a lack of stability.
• Starting with excessive difficulty—modify if needed to maintain proper form.
• Holding your breath—always breathe rhythmically to support muscle endurance.

Benefits of the Copenhagen adduction

1. Strengthens the Adductor Muscles

The Copenhagen Adduction is one of the most effective exercises for the inner thighs, helping to build strength and endurance in the adductor muscles.

2. Improves Core Stability

Holding a side plank position engages the obliques, transverse abdominis, and deep core muscles, improving overall stability and posture.

3. Enhances Athletic Performance

This exercise improves hip stability and control, which is crucial for runners, soccer players, and other athletes who rely on powerful lower-body movement.

4. Reduces Risk of Groin Injuries

Weak adductors are a major risk factor for groin strains and hip instability. Strengthening them through Copenhagen Adductions helps prevent common sports injuries.

5. Develops Unilateral Strength and Balance

As a single-leg exercise, this movement helps correct muscle imbalances and improves coordination between the lower body and core.

Copenhagen Adduction Muscles Worked