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Copenhagen Adductor Sideplank (easy version)

  • Stability & Strength
  • Easy
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This is an instructional video to correctly demonstrate Copenhagen Adductor Sideplank (easy version)

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great exercise for your hip adductors and groin
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lie down on your side with your body completely straight. Take the bottom arm out to the side so that you are supported on you forearm.
  5. Bend you bottom leg slightly so that it is out of the way. Place your upper leg onto a step with your knee slightly bent, making sure that your knee is supported on the step.
  6. Next raise the pelvis off the ground until your body is in a straight line.
  7. At the top you should only be in contact with your forearm and your leg.
  8. Then control back to the start and repeat
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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