Copenhagen bent knee (Isometric hold)

Copenhagen bent knee (Isometric hold)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the inner thigh and groin of the leg on the block. You may also feel a burn in the under side of your trunk and abdominal muscles.


  • Using a bench or a box that is at least 30cm off the ground
  • Place your bent knee on the edge of the bench or box and keep the other knee bent and out of the way
  • Squeeze your groin muscles of the knee on the box
  • in order to lift your hips up to a flat position with your torso
  • Ensure you are using your inner thigh of the leg on the box
  • and hold the contraction for the agreed amount of time

Main muscles targeted:

  • Adductors
  • Groin
  • Internal hip

Main benefits:

Usually only done with body weight, the Copenhagen is a great way to strengthen the inner thigh muscles which often are neglected when isolating an area. Used for groin and hip injuries at various stages. The isometric version is usually used for tendon issues in the groin or a way to activate the muscles before moving to more dynamic versions.