- Sit on bench or chair with low pulley to side. Attach cable
ankle cuff to ankle nearest pulley. Place far stationary foot
slightly forward. Grasp lower thigh of leg with attached cuff,
position it along side thigh of stationary leg while keeping
foot slightly above floor.
- Keeping knee of attached leg bent approximately 90°,
pull cable attachment under thigh of stationary leg by rotating
hip. Return until slight stretch is felt in hip, then repeat.
Place ankle cuff on opposite leg and continue facing opposite
- 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 adductors keep thighs together. Upper body
muscles can also assist in keeping thigh of exercising leg along
side stationary leg.
- 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 exercises, external
rotation of hip causes front of thigh to turn outward despite
bent leg moving inward. Incidentally if knee were straight during
external rotation of thigh, foot would move outward.
- Hip External Rotators (listed below)