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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
LEGS
49
SEATED SINGLE LEG
ABDUCTION
START:
Sit facing side. Foot harness/cuff
on outside ankle, other foot on floor. Lift
leg parallel to floor. Grip top of seat.
MOTION:
Open leg to the side, toes
facing up. Pause at end of motion.
Return to starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
knees and toes pointing upward as leg
abducts. Perform on both sides.
28
MUSCLE GROUPS EXERCISED:
Hip abductors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Foot
harness/Ankle cuff
SEATED SINGLE LEG
ADDUCTION
START:
Sit facing away. Foot harness/cuff
on one ankle, other foot on floor. Grip
handles next to seat. Open leg to the
side, parallel with floor.
MOTION:
Pull leg into midline of body.
Pause at end of motion. Open leg to
starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
knees and toes pointing upward as leg
adducts. Perform on both sides.
29
MUSCLE GROUPS EXERCISED:
Hip adductors
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
Off
ACCESSORIES:
Foot
harness/Ankle cuff
SEATED ANKLE
EVERSION
START:
Sit facing side. Foot harness/cuff
on outside ankle, other foot on floor. Grip
edge of seat. Lift leg off floor and rotate
ankle so toes face inward.
MOTION:
Rotate ankle until toes face
outward. Pause at end of motion. Rotate
ankle back to starting position.
TIPS:
Sit up straight with abdominals con-
tracted. Do not bend lower back. Keep
rotating foot about 6 inches off floor.
Perform on both sides.
30
MUSCLE GROUPS EXERCISED:
Ankle everters
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Foot
harness/Ankle cuff
Exercises Legs
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