Bowflex Revolution XP - Manual (Page 70)

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 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
Position:
Standing—facing right or left. 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.
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 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:
Gluteus Medius posterior fibers;
Piriformis and other deep rotators
Position:
Standing—facing right or left. 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.
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