Groin strains are one of the most common and frustrating injuries in sports like football, hockey, and rugby. They can take weeks to heal and have a high chance of coming back if not managed properly. Research shows that one of the biggest risk factors is weak adductor muscles, the muscles on the inside of your thigh that help control side-to-side movements, kicking, and cutting.
A recent systematic review (Schaber et al., 2021) looked at the Copenhagen Adductor Exercise (CAE) – a partner-based side plank exercise that eccentrically strengthens the adductors, to see if it really improves muscle strength and helps reduce injury risk.
What the review found:
● The CAE led to significant increases in adductor strength across all studies reviewed.
● It also improved abductor strength (the muscles that move your leg outwards) and the strength balance between adductors and abductors, important for hip stability.
● Muscle activity in the adductors jumped by over 100% during the exercise, showing it’s one of the most effective ways to directly target these muscles.
● Early evidence suggests that teams using the CAE have lower rates of groin problems during a season, but player compliance is key.
What this means for you
● If you play football, rugby, hockey, or any sport with quick changes of direction, the CAE is one of the best exercises to strengthen your groins.
● A stronger adductor group not only reduces injury risk but can also improve power and stability when kicking, sprinting, and cutting.
● Like all strength work, it needs consistency. Most studies used 2–3 sessions per week for 8 weeks to see results.
Takeaway:
The Copenhagen Adductor Exercise is a simple but powerful drill that can protect against groin strains and build stronger hips for sport. Adding it to your weekly routine could mean more time on the pitch and less time in rehab.
Research Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
Reference: Schaber, M., Guiser, Z., Brauer, L., Jackson, R., Banyasz, J., Miletti, R., & Hassen-Miller, A. (2021). The Neuromuscular Effects of the Copenhagen Adductor Exercise: A Systematic Review. International Journal of Sports Physical Therapy, 16(5), 1210–1221.
