THE COPENHAGEN EXERCISE: (Fix Hip Pain & Groin Strains)

The Copenhagen exercise is a strength exercise for the groin. It was popularized by Danish researchers and sports therapists. It is now used by sports teams and rehab specialists around the world.

Think of it like a plank for your groin.

The goal is to strengthen the adductor muscles, and prevent injuries. It can be an intense exercise, so start slow and progress slow. If you rush it, you will hurt yourself.

Is the Copenhagen Exercise Good for Groin Injuries?

The Copenhagen Exercise in isolation is not a miracle cure. But, if used as part of a comprehensive hip recovery plan, it can be great. A systematic hip recovery plan needs to include:

Targeted tissue work
Systematic stretching
Smart strength / motor control training
Progressive "return-to-play" guidelines

What Is the Copenhagen Exercise?

The exercise resembles a "groin-plank." The stress is on the top leg adductor system. It can be isometric or dynamic. European soccer teams have used it for a while, but due to the globalization of sport and science, it’s now more popular. The exercise is a bodyweight movement, but you can use weight vests, ankle weights, and bands to make it harder.

Does Scientific Evidence Support the Copenhagen Adduction Exercise?

Most studies show a positive effect of the exercise. Studies show strong EMG activation and eccentric strength effect . As I said earlier, it's not a magic bullet. It has to fit into the overall plan of massage, stretching, strengthening and sport specific activities.

The goal of the Copenhagen Adduction Exercise is to:

Increase strength in the adductors
Decrease injuries to the groin muscles / hip joint
Improve performance during exercise / sport / daily life

Scientific evidence and anecdotal evidence seem to support it's use.

THE BOTTOM LINE:

The exercise helps adductor strength. That strength may help rehab groin injuries. The exercise is a good choice for groin recovery and athletic preparation. If you are an athlete with groin pain or adductor strains, ask your physio if this exercise is a good fit for you. If you are doing a "DIY" (do-it-yourself) program, start with the easiest versions of the exercise and slowly build from there.

Watch the video above to learn how to perform the exercise.

If you want a systematic program to heal your hips, that's been helping thousands of people since 2015, check out The FAI Fix below.