77
Leg Exercises
Standing Hip External Rotation
START FINISH
START
• Stand on the platform on one
side of the seat rail facing
sideways from the engine.
• Attach one cable to the D-ring
on the outside foot near the front
inside edge.
• Straighten but do not lock out the
support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by moving
you whole leg by rotating at
the hip, without allowing any
movement in your waist or lower
back.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
FINISH
Muscles worked:
Glute medius posterior fibers, Piraformis
and other deep rotators
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip.
• Keep the torso tight throughout the
motion.
Lying Hip Internal Rotation
START FINISH
START
• Attach one cable to the D-ring on
the foot closest to the pulley on
the outside edge near the front of
your foot.
• Lie on your back with your hip
and knee flexed to 90°.
• Position yourself so the cable is
pulling at a 90 degree angle off
the foot harness.
• Lie far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by moving
your whole leg by rotating at
the hip, without allowing any
movement in your waist or lower
back.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
FINISH
Muscles worked:
Tensor Facia late, Piriformis, Glute medius
anterior fibers
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip.
• Keep the torso tight throughout the
motion.
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