The rotary hip machine allows you to exercise your hip joint and its surrounding muscles using just one piece of equipment. Ensure the leg/foot you are not using stays firmly on the floor and no rocking from the torso.
Here are four exercises you can do on the machine:
- Kickbacks- done with a straight leg, the pad behind your leg, you move your leg backwards.
- Knee lifts- the pad is placed on the front of the mid thigh, and standing upright, you lift your knee up strongly towards the ceiling.
- Side leg lifts- you stand facing the weight stack, pad on outer thigh, and push your leg outwards.
- Adduction- stand facing the machine, one leg out to the side, the pad on the inner thigh, and push the lever towards the center of the body and beyond.