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Leg Exercises
Lying Hip Internal 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 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.
• 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 Latae; Piriformis; Gluteus
medius anterior fibers
Position:
Lying—right or left side toward engine.
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.
Lying Hip External Rotation
START FINISH
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.
• 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:
Quadratus Femoris; Gemelli; deep hip
rotators
Position:
Lying—right or left side toward en-
gine. 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.