LegsBodyweightIsolation — hip adduction

Full-Lever Copenhagen Adduction

Reviewed by Bryan Cortez, MS

The top adductor holds the body up; the trunk keeps the lever honest.

Rep Sweet Spot

6-12

per side

Sets

2-3

sets per side

RIR

2-3

Canonical coaching profile

Complete coaching guidance, with the evidence boundary visible

This profile is served from the canonical Airtable coaching library. Its theory tier and evidence confidence remain separate source-truth fields.

Theory

Theory tier A

Evidence confidence

Mechanics-led evidence confidence (D)

The tier is a reasoned biomechanics judgment. Evidence grade D is mechanics-led and is not direct hypertrophy proof; the full category evidence-control program remains pending.

Why it ranks: Copenhagen Adduction (Full Lever) is ranked for Hip adductors because its named path directly expresses loaded hip adduction or deep hip extension with adductor demand; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.
Primary limiter: Long-lever strength and trunk control; the bottom leg and side plank can fail before clean adduction volume accumulates.
Safety and fit: Earn the full lever through short-lever versions, use stable padding, and stop if groin or knee discomfort rises rather than stabilizes.
What would change the call: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

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Demonstration

Demonstration production queue

The written coaching card is ready. The owned video is next.

Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.

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How to do it

Setup

Lie on the side beside a stable bench
Place the top ankle or lower shin on the pad
Set the elbow under the shoulder
Stack ribs and pelvis

Execution

Press the top leg into the bench
Lift the pelvis into a straight side-plank line
Bring the bottom leg toward the top leg if using reps
Lower under control

Common Errors

Sagging at the hips
Twisting the torso
Supporting on an unstable or painful knee position
Jumping to the full lever too early

Cues That Work

Crush the bench with the top leg; belt line stays level; build the lever gradually

No-Fly Zone

Do not use the full lever if the pelvis sags, the support knee hurts, or short-lever reps are not controlled.

Programming

Sequence priority

Late

The long lever and trunk demand make it technically costly despite modest equipment, so it belongs after the main lower-body work.

Progression

Model — Double

Fallback model — Density

Progress from knee support to lower-shin and ankle support, then add reps or hold time while the pelvis stays level.

Best program fit

Legs

Load increments

Standardincrease hold time or reps before external load

Smaller incrementextend the lever gradually from knee toward ankle support

Larger incrementadd a controlled lower-leg lift or light external load only after full-lever mastery

If it hurts

Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.

Work down this list in order. Stop at the first change that removes the pain.

Step 1
Setup tweaks
Use knee support, a shorter hold, or a standard side-lying adduction.
Step 2
ROM / tempo / bias
Add controlled bottom-leg raises or longer isometric holds.
Step 3
Implement swap
Standing cable adduction or seated hip adduction machine.

Substitutions

Approved fallback

Standing cable adduction or seated hip adduction machine.

The Evidence

This is a demanding long-lever adduction option, not a beginner default or a guaranteed groin-injury prevention tool.

SFR — 1.2

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