Owner`s manual

67
Leg Exercises
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
Position:
Standing—facing right or left.
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 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; Piraformis and
other deep rotators
Position:
Standing—facing right or left.
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.