Cable Seated Hip Internal Rotation

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Cable Seated Hip Internal Rotation

Instructions

Preparation

Sit on bench or chair with low pulley to side. Attach cable ankle cuff to ankle furthest pulley. Place foot of stationary leg just forward of foot attached to cable. Grasp bench and handle bar on cable column if available. Position thighs of both legs side by side, perpendicular to cable. Raise foot attached to cable slightly off of floor.

Execution

Keeping knee of attached leg bent approximately 90°, pull cable attachment away from pulley by rotating hip as far as possible. Return foot behind stationary foot and toward pulley. Repeat. Place ankle cuff on opposite leg and continue facing opposite direction.

Comments

Height of knee on exercising leg may require subtle adjustment during movement to permit clearance of traveling foot above floor. Gluteus Maximus will be activated as stabilizer on heavier loads when participant pushes stationary foot onto floor, thereby anchoring lower body as hip abductors keep thighs in place.
 
Exercise name is somewhat counter-intuitive since direction of rotation is relative to movement of hip, or thigh, not bent leg. For example, in this exercise, internal rotation of hip causes front of thigh to turn inward despite bent leg moving outward. Incidentally, if knee was straight during internal rotation of thigh, foot would move inward.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

  • Hip Internal Rotators (listed below)

Synergists

Stabilizers

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