Copenhagen hip adduction (foot-supported)

• Set up similar to a side plank: Straight line from head to ankles, with elbow directly under shoulders
• Foot from top leg rests on bench
• Raise the foot of the lower leg up to meet the foot of the upper leg in a controlled movement. Hold this position while maintaining the straight body line.
• Keep hips off the ground throughout the exercise

Can also use a partner to support if no bench or chair is available:

• Supporting partner sets up close to the feet. There are two options for set-up:
  • In a half kneeling position; front knee acts as a bench (recommended)
  • In a squat position; hands reaching down to hold the partner's leg
    • If partner is supporting from a squat position, use a mixed grip (one overhand, one underhand) with one hand placed above the knee and one hand placed below the knee

• Lifting lower leg too quickly
  • Cue "Slow, controlled"
  • Reduce number of reps if needed
• Hips too low ('sagging')
  • Cue "Raise hips slightly towards the sky"
• Hips rotating inwards
  • Cue "Square, open hips"
• Upper shoulder rotating inwards
  • Cue "Proud chest"
  • Cue "Reach hand up towards sky"
  • Cue "Pinch shoulders back towards spine"
• Head hanging down
  • Cue "Long, strong neck"

• Strengthens adductors (groin muscles)
• Prevents adductor muscle strains
• Activates obliques (lateral trunk muscles)
• Trunk stability
• Activates shoulder muscles