Long Copenhagen dynamic

Purpose of the exercise

Focuses on strengthening the hip adductors in combination with lateral trunk stability. Improves pelvic control, hip stability and strength in the frontal plane. Supports injury prevention in groin and hip injuries, especially in field and indoor sports.

Supplies

• Bench or firm elevation

• Mat or comfortable surface

• Sufficient space

Starting position

1. Lie in side position on forearm

2. Elbow directly below the shoulder

3. Upper leg stretched out on the bench

4. Lower leg under the bench or hanging freely

5. Core tightened

6. Pelvis neutral

Implementation

1. Push up the pelvis via the upper foot

2. Bring the body into a straight line

3. Lower the pelvis in a controlled manner

4. Keep tension on the adductors

5. Move dynamically but in a controlled way

6. Maintain trunk and shoulder stability

7. Change of sides after completion

Points of interest

✓ Keep body in one straight line
✓ Pelvis remains horizontal
✓ Core continuously tightened
✓ Move in a controlled manner without momentum
✓ Shoulder stable above elbow

✗ Rotate pelvis
✗ Sagging in the lower back
✗ Too fast, uncontrolled movement
✗ Raising shoulders
✗ Ignoring pain in groin or shoulder

When this exercise?

The long Copenhagen dynamic is used to develop powerful adductor and trunk stability, especially in athletes experiencing high lateral loads. The exercise is suitable in later stages of strength building and preventive training programmes for groin injuries.

Due to the high load and long leverage, this exercise is less suitable in early rehabilitation phases. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sports load and recovery status.