Therapeutic exercise
Copenhagen Adductor Plank
Side plank with the upper leg supported on a bench, generating intense eccentric load on the adductors of the upper leg. This is the exercise with the strongest evidence for preventing and treating adductor strain in athletes.
How to perform
- Starting position. Lie on your side with the support of a bench, chair, or partner under the upper leg (at knee or shin height).
- Step 2. Raise the hips off the floor into side-plank position, supporting on the forearm of the lower side.
- Step 3. The upper leg rests on the support; the lower leg hangs in the air.
- Step 4. Hold the isometric position for an initial 10 to 30 seconds, progressing to 60 seconds as tolerance allows.
- Return. For progression, add movement: actively raise and lower the lower leg (dynamic adduction against gravity) 5 to 10 times during the hold.
When not to perform
- Adductor strain in acute inflammatory phase
- Active inguinal hernia
- Acute pain at the pubic symphysis
- Recent post-operative hip or inguinal hernia surgery
- Uncontrolled arterial hypertension
- Acute low-back pain with radiation
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Sliding Lateral Lunge
Lateral lunge in the frontal plane with sliding of the contralateral leg, creating dynamic stretching of the adductors combined with eccentric strengthening. In adductor strain rehab, it is the bridge exercise between isometric work and sporting function.
Butterfly Stretch (Bilateral Adductors)
Passive bilateral stretch of the adductors in seated position with the soles of the feet touching. Symmetric adductor range is essential in strain rehab — the injured side tends to shorten, creating asymmetry that predisposes to recurrence.
Wall Straddle Stretch
Deep passive stretch of the adductors in supine with the legs opened against a wall. Uses gravity as traction — a progression from the butterfly for cases with severe adductor shortening or the need for advanced range (dance, gymnastics).