- 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.
- 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
- 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.
- Hip Internal Rotators (listed below)