Copenhagen Adduction Exercise: Alligator Variation
CAE Alligator Variation
A Copenhagen variation that adds dynamic control demands while keeping the focus on inner-thigh strength and pelvic stability.
Muscles Targeted
Adductors of the top/supported leg with heavy contribution from trunk stabilizers and hip muscles to maintain control through the variation.
Key Benefits
- Adds a dynamic stability challenge to the Copenhagen setup
- Builds inner-thigh strength with control under movement
- Useful progression once steady holds feel solid
- Trains pelvic and trunk stability alongside adductor strength
Equipment Needed
A bench/box/chair (or equivalent support surface) as shown in the video.
How to Perform the CAE Alligator Variation
- Set up in the Copenhagen position shown in the video.
- Maintain stacked shoulders and hips.
- Perform the alligator-style movement pattern as demonstrated.
- Move slowly enough to keep the pelvis steady.
- Stop the set when control drops off.
Programming Options
- 2–4 sets of 4–8 controlled reps each side
- or 2–4 sets of 10–20 seconds of smooth, controlled work
- Prioritize quality before increasing time or reps
Why This Variation Works
Adding movement to the Copenhagen setup increases the stability demand, which can build more control while still training the adductors heavily.
When to Use It
Use this once you can hold a steady Copenhagen position and you want a progression that challenges control under motion.
Frequently Asked Questions
Should I master the regular CAE first?
Yes. Start with steady holds or simpler progressions, then add this variation once you can stay stacked and controlled.
How do I know if I’m doing too much?
If you lose pelvic position, rotate, or start compensating, cut the set and regress the variation.
Where should I feel it?
Mainly the inner thigh of the supported/top leg plus trunk stabilizers working hard to keep you steady.