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Leg Exercises
Standing Hip Flexion
START FINISH
START
• Stand on the platform on one
side of the seat rail facing away
from the engine.
• Attach one cable to the D-ring
on the heel of the foot harness.
• 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.
• Initiate the movement
by moving you whole leg
forward, without allowing any
movement in your waist or
lower back.
• After moving your leg as far as
possible possible, return to the
Start position. Repeat with the
other leg.
FINISH
Muscles worked:
Iliacus, Psoas, Rectus Femoris
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.
Standing Hip External Rotation
START FINISH
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.
• 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.
FINISH
Muscles worked:
Gracilis, Adductor Magnus
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.