Strengthen your hips on the Total Gym using the leg pulley accessory–Part 3 of 3

PART 3: HIP MOBILITY TO PERFORM BETTER

Your body is meant to have physical freedom and move in a wide range of motion. However, restrictions in movement, especially in the hip area, can significantly impact performance. These restrictions can be caused by many factors, including overuse, underuse, and improper use of your hip joints. Some factors we can control, such as how we train and staying committed to the training process. Other factors we cannot control, such playing a sport that requires overuse of your hips, or having to sit at an office or school for extended periods of time, which can also negatively impact your hip strength and mobility.

Regardless of the sport or activities you are involved in, there are ways to train your hips with the goal to develop mobility, stability, and flexibility so that you perform your best.

JOINT STRENGTH

Let’s review: Keeping your joints strong, mobile, and pain-free should be an essential part of every fitness program. Think of your joints as the glue that connects to your muscles to help support and stabilize your movements. Regularly incorporating mobility exercises that strengthen and condition the “smaller” muscles surrounding the joints not only helps prevent injury, but also helps you perform activities better.

GET THE HIP SCOOP!

This blog is part 3 of a 3-part series to learn the importance of strengthening your hip joints on your Total Gym. This hip strengthening series utilizes the Leg Pulley Accessory in a variety of ranges of motion to effectively strengthen the deepest muscles of your hips.

In case you missed the previous Leg Pulley Blogs, here are some quick links to:

Part 1: HIP MOBILITY TO PREVENT INJURY

Part 2: HIP MOBILITY TO ENHANCE STABILITY & FLEXIBILITY

WORKOUT #3:

HIP MOBILITY EXERCISES FOR PERFORMANCE ENHANCEMENT

These exercises require core balance and stability to perform the movements. Therefore, keep the incline at a medium level, move slowly with control, and focus on keeping the hips stable and only moving from the hip joint.

Focus: to strengthen hip mobility, stability, flexibility for enhanced performance
Accessory: Leg Pulley
Body Position: Prone (face down)

Set Up:

• Medium Incline (adjust for your strength level)
• Connect Leg Pulley Accessory to the glide board
• Reference: “how” to set up and get on/ off the glideboard with the leg pulley: https://totalgymdirect.com/total-gym-blog/hindsight-is-20-20

Directions:

• Perform each exercise slowly with control.
• Aim to perform 5-10 reps per exercise and on both side.
• Focus on stabilizing the core for best results.
• Utilize a breath that moves with your body’s movement.

Prone Leg Pulley Exercises:

1. Straight leg side
2. Glute press back
3. Hamstring curls

Be sure to check out the video to learn how to perform these prone hip strengtheners with the leg pulley on your Total Gym.

Stay tuned for a complete Pilates workout that discusses the importance to “Train the movement and not just do an exercise”. The workout incorporates the leg pulley exercises from this series plus 6 additional movements.

Stay strong & mobile,
Maria