Leg Exercises
77
Standing Hip Internal Rotation
Muscles worked:
Glute medius posterior fibers, Pirafor- mis and other deep rotators
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
START | FINISH |
Success Tips
•Make sure all the motion is occurring at your hip.
•Keep the torso tight throughout the motion.
START
•Stand on the platform on one side of the seat rail facing sideways from the engine.
•Attach one cable to the
•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.
FINISH
•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.
Lying Hip External Rotation
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.
START
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.
FINISH
FINISH
•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.
