Adding to Your Hip Routine: Training up the Adductors via Copenhagens
- jeannette432
- 14 hours ago
- 2 min read
Hip training has certainly become well accepted in the running and lifting community over the past several years, and it takes no convincing to have people include it in their routine (at least for a short time, that is). The main issue tends to be whether the dosage and style of exercises matches the person’s needs at the time. A common issue people “run into” is around the inner hip muscles, the adductors. Training the adductor muscles can feel a bit all or nothing, where people may significantly overshoot by jumping to something immediately too intense, or staying plateaued at a variation not providing notable stimulus.
In order from easier to higher intensity:
Focus on keeping the spine long while swiveling the stretched leg internally or externally (toe up or toe down). 2-3 rounds of 10 rocks per side.
Focus on driving that pelvis towards the wall and hiking your hip up and down as you move. That stance leg should be working harder than your obliques during this. 2 rounds of 10-15 reps per side.
I like adding hip flexion to further challenge the adductors in a varied position. Make sure to keep the hips raised above the plane of the knee. Shoot for 2-3 rounds of 30 seconds here.
This could be initially too big of a jump due to individual limb lever lengths, so shortening it by placing the bench closer up the leg can put you in a better position. 3 rounds of 10-15 repetitions or a longer hold of 30-45 seconds is a great goal here.
Generally, I’d program these for a runner by picking 1 variation from above to train for 2-4 weeks before progressing. One session a week with appropriate intensity should suffice.
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Thomas Bilodeau, PT DPT, USAW-L1
Zenith Performance Physical Therapy
ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult
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