Lever Kneeling Hip External Rotation (on hip adduction machine)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Kneel backwards on seated adduction machine with insides of ankles positioned on outside of each leg pad. Reach down to disengage and pull lever brace to position feet apart until slight stretch is felt. Engage lever into locked position. Place hands on back pad.

Execution

Push levers together with legs by externally rotating hips. Return until slight stretch is felt in hip, then repeat.

Comments

Exercise name is somewhat counter-intuitive since direction of rotation is relative to movement of hips, or thighs, not bent legs. For example, in this exercises, external rotation of hips causes front of thighs to turn outward despite bent legs moving inward. Incidentally if knees were straight during external rotation of thighs, feet would move outwards.

Technically this exercise implements pushing pads together. However this movement is still classified as 'Pull' to align with most exercises for Hip External Rotators and to maintain opposition to push force of most Hip Internal Rotator exercises and related Hip Adductors in general.

Muscles

Target

  • Hip External Rotators (listed below)

Synergists

Stabilizers

  • No significant stabilizers

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