Leg Exercises

69

Lying Hip Internal Rotation

Muscles worked:

Tensor Facia Latae; Piriformis; Gluteus medius anterior fibers

Position:

Lying—right or left side toward engine. 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

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 90º.

Position yourself so the cable is pulling at a 90º angle off the foot harness.

Lie 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:

Quadratus Femoris; Gemelli; deep hip rotators

Position:

Lying—right or left side toward en- gine. 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

Attach one cable to the D-ring on the foot farthest away from the pulley on the inside edge of your foot.

Lie on your back with your hip and knee flexed to 90º.

Position yourself so the cable is pulling at a 90º angle off the foot harness.

Lie 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 Lying Hip Internal Rotation Muscles worked

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

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The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

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In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.