Bowflex RevolutionXP manual Lying Hip Internal Rotation Muscles worked

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.