Copenhagen Adductor Hold

How to do it

Set up in a side plank with your top foot resting on a bench at about knee height. Your bottom leg hangs below the bench. Squeeze the bottom leg up toward the bench using your inner thighs, keeping your hips level — no sagging toward the floor. Breathe steadily through the hold.

Why it's good for runners

The inner-thigh muscles keep your pelvis stable when one foot is on the ground. Holding them in this position builds the tendon resilience that protects against groin pain — without the irritation that dynamic adductor work can cause.

Common mistakes

Your bottom leg does the work; if you feel it in your torso or your top leg, you've lost the exercise. If your hips can't stay level, end the set.