Bowflex Revolution XP - Manual (Page 71)

69
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 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.