Copenhagen Adduction Exercise (CAE)

Copenhagen Adduction Exercise (CAE)

A high-value adductor strength exercise using a side-plank setup that challenges inner-thigh strength and hip/pelvic control.

Watch on YouTube More Adductor Exercises All Categories

Muscles Targeted

Primarily the adductors (longus, brevis, magnus, gracilis, pectineus). You’ll also feel obliques, glute medius, and trunk stabilizers working to hold the side-plank position.

Key Benefits

  • High-demand adductor strength option with strong transfer to sport and running
  • Trains inner-thigh strength with trunk and hip control at the same time
  • Easy to regress or progress by changing leverage and support
  • Excellent exercise for groin-strength progressions
If you can’t keep the pelvis stacked or you feel sharp symptoms, regress the leverage and rebuild control.

Equipment Needed

A bench, box, chair, or partner support surface (as shown in the video) to support the top leg.

How to Perform the Copenhagen Adduction Exercise

  1. Set up in a side-plank position with the top leg supported on a bench/box as shown.
  2. Stack shoulders, hips, and ankles and keep the pelvis steady.
  3. Drive the supported leg down into the bench/box while lifting the body.
  4. Keep breathing and maintain a clean, controlled position.
  5. Use the regression/progression options in the video to match your level.

Programming Options

  • 2–4 sets of 10–25 seconds holds each side
  • or 2–4 sets of 4–8 controlled reps each side
  • Start with a regression and build leverage over time

Why This Variation Works

The CAE challenges the adductors with significant load while the trunk and hips stabilize the pelvis. That combination makes it a strong option for building resilient inner-thigh strength.

When to Use It

Use this in dedicated groin-strength progressions, as accessory work on lower-body days, or as part of return-to-sport strength programming.

Related Adductor Exercises

For more adductor strength and progression options, visit the full Adductor Exercises category.

Frequently Asked Questions

Is the Copenhagen exercise supposed to feel hard?

Yes—this is a high-demand exercise. Use the regressions shown in the video and build gradually.

Where should I feel it?

Primarily in the inner thigh of the top leg, plus the trunk/hip stabilizers working to hold position.

How do I know if I should regress?

If you lose pelvic control, can’t hold alignment, or symptoms spike, choose a shorter leverage/regression and rebuild.