Isometric Copenhagen Hold
Isometric Copenhagen hold for adductor tendon
LegsAdvancedRehabIsometric
At a glance
| Muscles worked | Primary: Adductors |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Rehab · Isometric |
| Sets & reps | 3 sets × 20-40 seconds each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Side plank with top leg on bench
- Step 2: Lift hips into straight line
- Step 3: Hold isometric
- Step 4: Engage adductors
- Step 5: Lower and switch sides
Equipment
- Bench optional
Coaching tips
Benefits
Isometric Copenhagen hold for adductor tendon
Common mistakes
Sagging hips
Make it harder
Full side plank variation
Make it easier
Modified side plank
Breathing
Steady breathing
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