Grasp stirrup from shoulder height cable pulley with both hands. Step and turn lower body away from pulley until near arm is horizontal and straight. Position feet wide apart facing away from pulley, furthest foot further away from pulley. Raise heel of nearest foot off floor. Bend knees of both legs slightly. Place far hand over other hand or interlace fingers.
Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position and repeat. Continue with opposite side.
Both arms should be horizontal and straight. This movement arguably involves more hip internal rotation and transverse adduction than spinal rotation. Although it is considered oblique movement, remarkably little rotation actually occurs through spine, although rotators of spine act largely as stabilizers except at very beginning and end of motion where resistance from cable is minimal.
A large part of rotational force actually occurs through rotation/transverse adduction of forward hip. Because rear leg is only supported by forefoot, hip of forward leg is utilized much greater than hip of rear leg since forward leg offers more secured base of support. Continued rotation would occur through spine except when cable makes contact with body precluding further movement and resistance would no longer be provided through cable since line of force is no longer perpendicular line of pull. Seated oblique exercises or those exercises where hips are stabilized allow for greater range of movement through spine. See Spot Reduction Myth.
Target (see comments)
- Tensor fasciae latae
- Gluteus medius
- Gluteus minimus, anterior fibers
- Adductors, Hip
- Psoas major
- Quadratus lumborum
- Iliocastalis lumborum
- Iliocastalis thoracis