Attach cable ankle cuff to ankle, furthest low pulley. Step near foot over cable and lie prone perpendicular to cable. Bend knee 90° so attached ankle crosses over resting straight leg nearest pulley. Adjust positioning of legs slightly away from cable pulley so slight stretch is felt in hip.
Keeping knee of attached leg bent approximately 90°, pull cable attachment away from pulley by rotating hip as far as possible. Return leg to original position toward pulley and repeat. Place ankle cuff on opposite leg and continue lying opposite direction.
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, internal rotation of hip causes front of thigh to turn inward despite bent leg moving outward. Incidentally, if knee were straight during internal rotation of thigh, foot would move inward.
- Hip Internal Rotators (listed below)