Copenhagen Adduction Exercise: Knee Drive Variation
CAE Knee Drive Variation
A Copenhagen variation that adds a knee-drive component to increase control demands while keeping the focus on inner-thigh strength and pelvic stability.
Muscles Targeted
Adductors of the supported/top leg plus trunk and hip stabilizers to maintain alignment while the knee-drive adds movement control.
Key Benefits
- Adds dynamic control to the Copenhagen setup
- Challenges adductors while reinforcing pelvic stability
- Useful progression after steady holds feel solid
- Builds coordination and control under movement
Equipment Needed
A bench/box/chair (or equivalent support) for the top leg, as shown in the video.
How to Perform the CAE Knee Drive Variation
- Set up in the Copenhagen position shown in the video.
- Get stacked and stable before adding motion.
- Perform the knee drive pattern as demonstrated while staying steady.
- Move slowly enough to keep the pelvis stacked.
- Stop the set when alignment drops off.
Programming Options
- 2–4 sets of 4–8 controlled reps each side
- or 2–4 sets of 10–20 seconds of smooth work
- Progress by improving control first, then adding reps/time
Why This Variation Works
The knee-drive adds a coordination and stability demand while the supported leg continues to load the adductors heavily, making it a strong progression for control under movement.
When to Use It
Use this once you can hold a steady Copenhagen position and you want a progression that adds dynamic control.
Frequently Asked Questions
Should the knee drive be fast?
No—keep it controlled. Move only as fast as you can while staying stacked and steady.
What if I cramp?
Shorten leverage, reduce time under tension, and build gradually as tolerance improves.
Where should I feel it?
Mostly the inner thigh of the supported/top leg plus trunk stabilizers working hard to keep you steady.