Bowflex Revolution Owners Manual - Page 81

79 Leg Exercises Standing Hip External Rotation Muscles worked: Glute medius posterior fibers, Piraformis and other deep rotators Bench Position: Removed 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. 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. FINISH • Initiate the movement by moving you 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. Lying Hip Internal Rotation Muscles worked: Tensor Facia late, Piriformis, Glute medius anterior fibers Bench Position: Removed 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. START START • Attach one cable to the D-ring on the foot closest to the pulley on the outside edge near the front of your foot. • Lie on your back with your hip and knee flexed to 90°. • Position yourself so the cable is pulling at a 90 degree angle off the foot harness. • Lie far enough away from the pulley so that there is tension at the start of the motion. FINISH FINISH • 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.