Copenhagen Adductor Sideplank with leg drivers

This is an instructional video to correctly demonstrate Copenhagen Adductor Sideplank with leg drivers

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 knee and hip so that they are out of the way of the step. Place your upper leg onto a step with your knee straight, make sure that your foot is the only thing 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. Now hold this position and then flex the hip as far as you can without losing spinal neutral
  9. Your reps are the number of leg drives
  10. Once completed slowly lower back down
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).