Hip Flexors
WITH M1
Lever Hip Flexion
Instructions
Preparation
- Stand on platform facing to one side and grasp the bar for support. Position the front of the leg nearest the machine against the padded roller while standing on other leg.
Execution
- Raise lever by flexing hip until the thigh is just perpendicular to the floor. Return until hip is extended. Repeat. Continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Iliopsoas
Synergists: A muscle that assists another muscle to accomplish a movement.
- Tensor Fasciae Latae (Hip, Hip Abductor/Flexor, Tensor Fasciae Femoris)
- Rectus Femoris (Quadriceps (Thigh (Front), Quads))
- Pectineus
- Sartorius
- Adductor Longus
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Rectus Abdominis
- Obliques
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
WITH M3
Cable Lying Leg Raise
Instructions
Preparation
- Attach cable ankle straps to both ankles. Lie supine on floor, mat, or bench and grasp support.
Execution
- Raise legs by flexing hips and knees until thighs are just past perpendicular to torso. Return until hips and knees are extended. Repeat.
Muscles
Target: The primary muscle intended for exercise
- Iliopsoas
Synergists: A muscle that assists another muscle to accomplish a movement.
- Tensor Fasciae Latae (Hip, Hip Abductor/Flexor, Tensor Fasciae Femoris)
- Pectineus
- Sartorius
- Adductor
- Quadriceps (Thigh (Front), Quads)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Rectus Abdominis
- Obliques