Copenhagen Adduction Exercise (CAE) Isometric Variation
CAE Isometric Variation
A Copenhagen isometric hold variation focused on building inner-thigh strength and pelvic control in a stacked side-plank position.
Muscles Targeted
Adductors of the supported/top leg with strong contribution from obliques, glute medius, and trunk stabilizers to maintain alignment.
Key Benefits
- Builds strong isometric adductor capacity
- Trains pelvic and trunk control in a side-plank position
- Easy to scale by changing leverage and hold duration
- Great base progression before dynamic Copenhagen variations
Equipment Needed
A bench/box/chair (or partner support) for the top leg, as shown in the video.
How to Perform the CAE Isometric Variation
- Set up in the Copenhagen position shown in the video.
- Stack the shoulders and hips and keep the pelvis steady.
- Drive the supported leg into the bench/box and lift into position.
- Hold while breathing normally.
- Stop the set when alignment starts to break down.
Programming Options
- 2–4 sets of 10–25 seconds holds each side
- Build leverage and time gradually over weeks
- Quality and alignment matter more than max time
Why This Variation Works
The isometric hold loads the adductors heavily while the trunk and hip stabilizers keep the pelvis stacked. That combination builds resilient inner-thigh strength.
When to Use It
Use this as a foundational Copenhagen progression or as an accessory strength hold on lower-body or core-focused days.
Frequently Asked Questions
How long should I hold it?
Start with shorter, controlled holds and build time gradually as long as alignment stays clean.
What’s the best regression?
Support closer to the knee to shorten leverage, and reduce hold time until you can stay stacked.
Where should I feel it?
Mostly the inner thigh of the supported/top leg plus trunk stabilizers working hard to keep position.