Short Copenhagen isometric

Purpose of the exercise

Aims to strengthen hip adductors and improve lateral trunk and pelvic stability. Supports muscle balance between inner and outer thigh. Relevant exercise in groin pain and sports movements with lateral loading.

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 knee bent placed on bench

4. Lower leg under the body

5. Core tightened

6. Pelvis neutral

Implementation

1. Push up the pelvis via the upper knee

2. Bring the body in a straight line from shoulder to knee

3. Hold this position statically

4. Actively tighten the adductors

5. Breath controlled while holding

6. Slowly lower the pelvis

7. Change of sides after completion

Points of interest

✓ Keep body in one straight line
✓ Pelvis remains horizontal
✓ Core continuously tightened
✓ Shoulder stable above elbow
✓ Breathe calmly and controlled

✗ Rotate pelvis
✗ Sagging in the lower back
✗ Raising shoulders
✗ Insufficient tension on the adductors
✗ Ignoring pain in groin or shoulder

When this exercise?

The Short Copenhagen isometric is used to build controlled adductor activation and lateral trunk stability. The exercise is well suited in early-to-mid stages of rehabilitation for groin problems, when progressive but controllable loading is desired.

In addition, this exercise is used preventively in athletes who make a lot of lateral movements and changes of direction. The shorter lever makes it easy to dose the load. 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, complaints and recovery status.