The Copenhagen Squeeze: The One Exercise Almost Nobody Does—But Everyone Should
What if I told you one simple exercise could help you squat stronger, deadlift with more stability, improve your balance, and even reduce your risk of groin injuries?
Most lifters spend all their time chasing bigger numbers on the squat, bench press, and deadlift. I get it—I love lifting heavy too. But after more than 40 years of competitive powerlifting, I’ve learned something that many people overlook.
The biggest improvements don’t always come from adding another plate to the bar. Sometimes they come from strengthening the muscles everyone else ignores.
That’s exactly why I include the Copenhagen squeeze, also known as the Copenhagen plank, in my training.
It isn’t flashy. It won’t impress anyone on social media. But it may be one of the smartest exercises you can add to your program if your goal is to become stronger, more stable, and more resilient.
What Is the Copenhagen Squeeze?
The Copenhagen squeeze is an isometric exercise that targets the hip adductors—the muscles on the inside of your thighs—while also challenging your core, glutes, and hip stabilizers.
You support your upper leg on a bench, lift your body into a straight line, and hold the position while your inner thigh does most of the work.
It looks easy.
Then you try it.
Why I Believe Strong Adductors Are One of the Missing Pieces
When most people think about leg strength, they focus on quads, hamstrings, and glutes.
Very few think about their adductors.
That’s a mistake.
Your adductors help stabilize your hips, keep your knees tracking properly, assist during heavy squats and deadlifts, and generate force every time you sprint, jump, or change direction.
If these muscles are weak, the rest of your body often has to compensate—and that’s when problems can begin.
Why I Include the Copenhagen Squeeze in My Training
As a powerlifter, I’m always looking for exercises that have the biggest carryover to performance.
The Copenhagen squeeze checks a lot of boxes.
1. It Builds Stronger Hips
Strong hips create a stronger foundation.
When your hips are stable, everything from walking to lifting heavy weights becomes more efficient.
2. It Improves My Squat
The adductors contribute far more to the squat than most people realize.
I’ve found that stronger adductors help me:
• Stay more stable in the bottom position
• Keep my knees tracking properly
• Generate more force coming out of the hole
• Feel more confident under heavier weights
Every lifter wants a stronger squat. This exercise helps build the foundation for one.
3. It Carries Over to the Deadlift
A strong deadlift starts with strong hips.
The Copenhagen squeeze improves hip stability, helping me maintain better body position throughout the pull while reducing unnecessary movement.
That translates into more efficient lifting mechanics.
4. It Builds Real Core Strength
This isn’t your typical plank.
The Copenhagen squeeze forces your obliques, deep abdominal muscles, glutes, lower back, and hip stabilizers to work together.
That’s functional core strength—the kind that actually transfers to sports and heavy lifting.
5. It May Help Reduce Groin Injuries
Research has shown that improving adductor strength can reduce the risk of groin strains, especially in athletes who sprint, cut, jump, or change direction frequently.
Even if you don’t compete, stronger hips help support healthier movement throughout everyday life.
6. It Improves Balance and Stability
One thing I’ve learned over the years is that strength isn’t just about moving heavy weight.
It’s about controlling your body.
Better hip stability improves balance, coordination, and overall athletic movement.
7. It’s Especially Valuable as We Age
At 70 years old, I appreciate exercises that help me stay strong for the long haul.
Strong hip muscles support healthy joints, improve balance, and help maintain mobility as we get older.
That’s just as important to me as adding pounds to the bar.
How to Perform the Copenhagen Squeeze
1. Lie on your side beside a sturdy bench.
2. Place your top leg on the bench.
3. Support yourself on your forearm.
4. Lift your hips until your body forms a straight line.
5. Hold the position while squeezing your inner thigh.
6. Lower under control and repeat.
If you’re new to the exercise, start with the shorter-lever or bent-knee variation before progressing to the full version.
How I Program It
I typically perform:
• 2–3 sets
• 15–30 second holds
• Two or three times per week
You don’t need a lot of volume.
Focus on perfect technique and gradually increase the challenge as you get stronger.
Final Thoughts
I’ve spent a lifetime chasing strength, setting records, and learning what truly makes a difference under the bar.
One lesson I’ve learned is this:
The strongest athletes aren’t just strong in the muscles everyone can see—they’re strong in the muscles everyone else ignores.
The Copenhagen squeeze isn’t exciting.
It probably won’t go viral on social media.
But if it helps you build stronger hips, improve your squat and deadlift, reduce your risk of injury, and stay healthier for years to come, I’d say it’s one of the best investments you can make in your training.
Sometimes the smallest exercise produces the biggest results.
Don’t overlook this one.
Dominic J. Licavoli