H3 | Copenhagens (Long Lever)

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EXERCISE USE Advanced strengthening the adductor muscle group, and is a progression from the Copenhagen short lever exercise. Essential in return to sport rehab following a groin injury.

Recommended Equipment

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INSTRUCTIONS Using a bench/chair etc set up similar to a side plank by weight bearing through your shoulder-forearm and then put your ankle/foot on top of the bench. Push up into a side plank and make sure you push through your foot down into the bench pushing you hips/pelvis up to level. Also make sure your hips are thrust all the way forward so your body is in a perfect straight line from shoulder-hip-ankle. Hold a static contraction making sure the adductors are doing the work (not compensating with other muscles groups).

SPECIAL NOTES This exercise can be progressed to involve moving up/down slowly (especially eccentrically) through hip abduction-adduction range.

Alternative Exercise

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Progression Levels

1

H2 | Hip Adduction (Isometric - Kneeling) - Ball

2

H2 | Copenhagens - Short Lever

3

H3 | Copenhagens (Long Lever)

4

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Education Videos for this Exercise

Hip Adductor (Groin) Exercise Strengthening Progression | 21-Jun-2021

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