Copenhagen Adduction Exercise (CAE) 123 Variation
CAE 1-2-3 Variation
A Copenhagen Adduction Exercise variation that uses a simple 1-2-3 effort pattern to build control and progressively increase inner-thigh demand.
Muscles Targeted
Primarily the adductors of the supported/top leg, with strong contribution from trunk stabilizers and hip abductors to hold the side-plank position.
Key Benefits
- Progressive effort pattern helps build control before max effort
- Challenges adductors and trunk/hip control at the same time
- Easy to scale by leverage, hold time, and intensity
- Great variation when you want more intent than a steady hold
Equipment Needed
A bench/box/chair (or partner support) for the top leg, as shown in the video.
How to Perform the CAE 1-2-3 Variation
- Set up in a Copenhagen side-plank position with the top leg supported.
- Build effort in a 1-2-3 pattern (light → harder → hardest) while staying stacked.
- Keep breathing and maintain a clean pelvic position.
- Reset between efforts and repeat as shown in the video.
- Regress leverage if you can’t keep alignment.
Programming Options
- 2–4 sets of 3–6 “1-2-3” ramps each side
- or 2–4 sets of 10–25 seconds total work each side
- Progress leverage and control before adding more intensity
Why This Variation Works
The ramp pattern lets you practice control at lower effort levels before building intensity, which can help you stay stacked and clean while still challenging the adductors.
When to Use It
Use this when you want a more “intentional” Copenhagen option that builds to higher effort without immediately jumping to a max hold.
Frequently Asked Questions
Do I need to go all-out on the “3”?
No. The goal is clean control. Build intensity only as high as you can while staying stacked and steady.
What’s the best regression?
Shorten the lever arm (support closer to the knee) and reduce total time under tension.
Where should I feel it?
Mostly the inner thigh of the top/supported leg plus trunk and hip stabilizers working to hold position.