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Leg Exercises
Standing Hip Internal 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 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.
• 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:
Glute medius posterior bers, Pirafor-
mis and other deep rotators
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.
Lying Hip External Rotation
START FINISH
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.
• 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:
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.