Lunge and single leg exercise
Copenhagen Adduction
Build eccentric adductor strength to protect the groin.
- Equipment
- Bench
- Sides
- One leg at a time
- Positions
- All positions
- Tempo
- 30X1
Setup
Side plank position with the top leg resting on a bench - at the knee for the regressed version, at the ankle for the full version.
How to do it
- Support yourself on your bottom elbow with your body in one straight line, then lower and lift your hips under control using the top leg on the bench.
- Start with the knee-supported version - jumping straight to the ankle version produces severe soreness and kills adherence.
- Run it 2 to 3 times a week for 8 weeks, 1 to 4 sets of 3 to 15 reps per side, progressing the level rather than the reps.
Coaching cues
- Body in one straight line
- Start at the knee, not the ankle
- Progress the level, not the reps
Common mistakes
- Hips sagging so the line breaks
- Skipping levels, which causes severe soreness and destroys compliance
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Bodyweight | 1 to 4 | 3 to 15 per side | 60 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Rear-Foot-Elevated Split SquatBuild heavy single-leg strength with almost no spinal load.
- Split SquatLearn the single-leg pattern and expose side-to-side differences.
- Walking LungeLoad the legs eccentrically while moving, which is closer to how rugby actually loads them.
- Step-UpBuild concentric single-leg drive for the first step off a standing start.
- Lateral LungeLoad the frontal plane: strength moving side to side, not just forwards and back.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.