Copenhagen Adduction Exercise (CAE) With Partner Assist
CAE With Partner Assist
A partner-assisted Copenhagen variation that helps you maintain position while building inner-thigh strength and pelvic control.
Muscles Targeted
Adductors of the supported/top leg plus trunk stabilizers and hip abductors to keep the pelvis stacked and steady.
Key Benefits
- Partner assist makes it easier to hold clean alignment
- Great bridge between easier regressions and full CAE
- Builds inner-thigh strength with hip/pelvic control
- Lets you scale effort without losing position
Equipment Needed
A partner plus a support surface (bench/box/chair) depending on how the variation is set up in the video.
How to Perform CAE With Partner Assist
- Set up in the Copenhagen position shown in the video.
- Have your partner assist as demonstrated so you can maintain alignment.
- Keep shoulders, hips, and legs stacked while you hold or perform reps.
- Use controlled breathing and avoid rushing.
- Reduce assistance over time as strength and control improve.
Programming Options
- 2–4 sets of 10–25 seconds holds each side
- or 2–4 sets of 4–8 controlled reps each side
- Gradually reduce assistance as control improves
Why This Variation Works
Partner assist lets you stay in a strong position long enough to train the adductors without the pelvis collapsing. It’s a practical stepping stone toward full Copenhagen strength.
When to Use It
Use this when you’re not ready for full CAE leverage but want a meaningful adductor challenge with high-quality alignment.
Frequently Asked Questions
How much should my partner help?
Just enough to keep your alignment clean. The goal is quality reps/holds, not forcing a long duration.
Is this easier than full CAE?
Yes. Partner assist reduces the demand so you can build strength and control gradually.
How do I progress?
Reduce assistance, increase hold time slightly, or increase leverage as you can maintain stacked pelvic position.