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Leg Exercises

Standing Hip Internal Rotation

Muscles worked:

Gracilis; Adductor Magnus

Position:

Standing—facing right or left. Seat 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

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 foot closest to the pulley on the outside edge near the front of your foot.

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

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.

Standing Hip External Rotation

Muscles worked:

Gluteus Medius posterior fibers; Piriformis and other deep rotators

Position:

Standing—facing right or left. Seat 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 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.

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.

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Bowflex RevolutionXP manual Standing Hip Internal Rotation Muscles worked

RevolutionXP specifications

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