Cable Seated Hip External Rotation

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Cable Seated Hip External Rotation

Instructions

Preparation

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.

Execution

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 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 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.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

  • Hip External Rotators (listed below)

Synergists

Stabilizers

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