Strengthen your hips on the Total Gym using the leg pulley accessory – Part 1 of 3


So often workouts are limited to various forms of the same movements. Whether it’s strength training involving squats or cardio workouts involving running, we tend to just focus on unilateral movements that are routine and easy to perform. While this may help build strength to certain parts of your body, you may actually be weakening other parts making yourself more vulnerable to injury.


One of your most vulnerable areas of injury are your hips. Your entire lower body connects with your core and back through your lumbo-pelvic hip complex. Your hips are used for pretty much everything and we seldom think about it; sitting, standing, driving, walking, dancing, balancing… yes, everything we do (or not do) impacts our hips. So if it’s important to strengthen your hips, it is absolutely imperative you focus on functional movements so your hips can move the way they are designed - in all directions.


Injury prevention for the hips requires regularly incorporating specific hip mobility exercises along with other strength work and stretching. This routine focuses on moves designed to strengthen the smaller muscles supporting your joints to boost your overall mobility, stability, and flexibility. We will be using the leg pulley attachment on your Total Gym.



Focus: to improve hip mobility, stability, flexibility, and prevent injury
Accessory: Leg Pulley
Body Position: Side Lying

NOTE: The exercises in this series utilize the leg pulley attachment. Therefore, both sides will need to be set up and executed the same for symmetry. Be mindful that working from side lying requires a lot of core stabilization while isolating one leg through space. When developing hip strength, execute the movements in a slow, controlled manor to get the most out of the exercise.

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”


• Perform each exercise slowly with control.
• 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.

Side Lying Leg Pulley Exercises:

1. Hip circles (both directions)
2. Leg lifts
3. Leg kick front

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

Stay tuned for Part 2 to discuss mobility to improve stability and flexibility.

Stay strong & mobile,

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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