What muscles does the Copenhagen Adduction work?

The Copenhagen Adduction mainly works the adductors.

What equipment do you need for the Copenhagen Adduction?

None: it is a bodyweight exercise.

How many sets and reps of the Copenhagen Adduction?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Copenhagen Adduction?

Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.

Copenhagen Adduction

With the top foot on a bench, raise the hips and lift the bottom leg to load the adductors.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Adductors
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the adductors, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Copenhagen Adduction work?: The Copenhagen Adduction mainly works the adductors.
What equipment do you need for the Copenhagen Adduction?: None: it is a bodyweight exercise.
How many sets and reps of the Copenhagen Adduction?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Copenhagen Adduction?: Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.

Program it for your clients

Coaches add the Copenhagen Adduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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