Bench Kopenhagen Hip Dip Adduction

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The bench Kopenhagen hip dip adduction workout is designed to primarily target the obliques and adductor muscles.

By using the bench, this exercise allows for a controlled and isolated movement, effectively engaging the targeted muscles.

While the bench also engages secondary muscles, the focus remains on the obliques and adductor muscles for maximum effectiveness.

Position yourself on a bench with your knees bent and feet flat on the floor.
Place a resistance band around your thighs, just above your knees.
Engage your core and keep your back straight throughout the exercise.
Lower your knees out to the sides, allowing your thighs to open up.
Pause for a moment, then squeeze your inner thighs to bring your knees back together.
Repeat the movement for the desired number of repetitions.

Position your body sideways on the bench, with one hip resting on the edge and the other leg extended straight.
Place your top foot flat on the floor in front of you, ensuring it’s in line with your hip.
Engage your obliques by contracting them and maintaining a strong core throughout the exercise.
Slowly lower your bottom leg towards the floor, focusing on activating your adductor muscles.
Pause briefly at the bottom position, feeling a stretch in your adductors, then raise your leg back up to the starting position.
Repeat the movement for the desired number of repetitions, then switch sides to target the other hip.