Step 1
Stand next to a low-cable machine with your feet together. Strap an ankle cuff around the ankle furthest to the machine. Brace your abdominal muscles to stabilize your spine. Try to keep the torso from moving throughout the exercise.
Step 2
Place the outside foot in front of and across your body. Slowly bring the cuffed foot just off the floor. Keep the foot facing forward and sole of the foot level with the floor. Balancing on the standing leg, slowly exhale and raise the cuffed leg outward while maintaining balance and vertical posture. Hold on to a stable surface for balance as needed.
Step 3
Continue raising the cuffed leg until it cannot move any further without allowing your hips to shift or torso to lean.
Step 4
Pause briefly. Slowly return to your starting position in a slow, controlled manner without losing your balance or changing the position of your torso or standing leg. Perform a series of repetitions and repeat the movement with the opposite leg.
Step 5
Exercise Variation: Perform the same exercise, while standing on an unstable surface (e.g., AIREX pad, air disc,)
This exercise is an excellent replacement for the traditional seated hip machine, which places excessive stresses into the low back. As this exercise requires balance and good control, always select a resistance that allows you to perform the movement without compromise.