Bowflex Revolution - Standing Hip External Rotation Technique; Lying Hip Internal Rotation Technique

Leg Exercises
Hip Abduction
START FINISH
START
• Stand to one side of the Seat Rail,
one side next to engine.
• Secure Foot Harness on the foot
furthest from the engine. Keep leg
slightly bent.
• Adjust your position so that there
is some tension in the cables at the
start of this exercise.
• You may use your hand on the swing
arm to stabilize movement.
• Slowly move the attached leg
outward, away from the engine,
at a 30-45° angle, keeping your
hips and spine motionless.
• Slowly return to the Start position
without relaxing tension in your
leg.
• Keep your hips level during
movement.
FINISH
Muscles worked:
Gluteus Minimus; Gluteus Medius; Tensor
Fasciae Latae
Bench Position:
Not used
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Do not bend from waist or
lower back.
• Keep your abs tight throughout movement.
• Keep working leg straight or only very
slightly bent.
• Use only a small range of motion.
VARIATIONS
You can perform hip abduction exercises from
a seated position, as well.
Hip Adduction
START FINISH
START
• Stand to one side of the Seat Rail,
one side next to engine.
• Secure Foot Harness on the foot
closest to the engine. Keep leg
slightly bent.
• Adjust your position so that there
is some tension in the cables at the
start of this exercise.
• You may use your hand on the swing
arm to stabilize movement.
• Slowly move the attached leg
inward, away from the engine, at
a 30-45° angle, keeping your hips
and spine motionless.
• Slowly return to the Start position
without relaxing tension in your
leg.
• Keep your hips level during
movement.
FINISH
Muscles worked:
Adductors; Gluteus Medius
Bench Position:
Not used
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Do not bend from waist or
lower back.
• Keep your abs tight throughout movement.
• Keep working leg straight or only very
slightly bent.
• Use only a small range of motion.
VARIATIONS
You can perform hip adduction exercises from
a seated position, as well.
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