Copenhagen Adduction Exercise (CAE) Using a Swiss Ball

Copenhagen Adduction Exercise (CAE) Using a Swiss Ball

A Copenhagen adduction exercise variation using a Swiss ball to challenge adductor strength, trunk stability, pelvic control, and lower-body coordination.

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Muscles Targeted

Adductors, obliques, glutes, quadratus lumborum, trunk stabilizers, and hip stabilizers.

Key Benefits

  • Builds adductor strength in a Copenhagen-style position
  • Challenges trunk stability and pelvic control
  • Uses the Swiss ball to add instability and coordination demands
  • Useful for groin-strength progressions, runners, and field sport athletes
Keep the hips lifted and the trunk controlled. The Swiss ball should add a challenge without making the movement sloppy.

Equipment Needed

Swiss ball.

How to Perform Copenhagen Adduction Exercise (CAE) Using a Swiss Ball

  1. Set up in a side plank position with the top leg supported on the Swiss ball.
  2. Brace through the trunk and lift the hips off the floor.
  3. Keep the pelvis stacked and avoid rotating forward or backward.
  4. Press the top leg into the Swiss ball to create adductor tension.
  5. Hold or move with control depending on the variation being performed.
  6. Lower with control and repeat on the opposite side.

Programming Options

  • 2–4 sets of 10–30 second holds per side
  • Use shorter holds first if the Swiss ball makes the position difficult to control
  • Can be used in groin rehab, adductor strengthening, return-to-sport progressions, or advanced core training

Why This Exercise Works

The Copenhagen position creates a strong adductor and trunk stability demand. Using a Swiss ball adds instability, which forces the adductors, hips, and core to work together to maintain position and control.

When to Use It

Use this exercise when progressing adductor strength, groin rehab, hip stability, trunk control, or return-to-sport training for athletes who need more control through the pelvis and lower body.

Frequently Asked Questions

Is this harder than a regular Copenhagen adduction exercise?

Yes. The Swiss ball adds instability, so it usually requires more control than a stable bench or box setup.

Where should I feel this exercise?

You should mainly feel it through the inner thigh of the top leg, along with the core and supporting hip muscles.

Should I use this early in groin rehab?

Usually this is better as a progression once more basic adductor loading is tolerated well.