Strengthen your hips on the Total Gym using the leg pulley accessory – Part 2 of 3


Do you ever experience tightness in your hips, legs, or feel pain when doing certain movements? If so, you’re not alone. Poor hip mobility can contribute to problematic issues in the lower back, knees, and can get in the way of performing actives you love.

Your hips are the center of movement for your body and when they’re not moving well, a chain reaction of issues develop where you become vulnerable to pain and at-risk to long-term injury. Enhancing hip mobility, stability, and flexibility will help you live your life without pain and will allow you to function at optimal levels.


Think of your bones, muscles, and connective tissue around each joint as an integrated system that relies on the strength and health of other joints. If one area of your hips is weak or not working properly, then the chain reaction begins. It’s important to recognize this and perform exercises that can correct the problem at the source. Specific exercises can self-correct those weak points. It starts by focusing on hip stability and flexibility, which in-turn, will result in improved overall mobility.

• MOBILITY - Mobility is the ability to move without restriction from surrounding tendons, muscles, and ligaments. However, from an overall wellness standpoint, mobility is a function of stability and flexibility.

• STABILITY - Stability is the ability to maintain control of a position or joint movement by integrating the surrounding tissues along with neuromuscular control. Developing stability in the joints will prevent injuries and will allow you to accomplish daily activities pain-free (i.e., sitting, standing, and/or driving).

• FLEXIBILITY - Flexibility is quite different than stability and it’s not interchangeable. Flexibility is the absolute range of motion in a joint(s) along with the length of a muscle that crosses the joint that’s involved. Flexibility directly relates with range of motion but does not directly correlate with strength, balance, and coordination. Therefore, it’s important to understand that good flexibility does not always indicate good stability.


This is Part 2 of a 3-part series to learn the importance of strengthening your hips on your Total Gym. The exercises utilize the Leg Pulley Accessory in a variety of ranges of motion to effectively strengthen the deepest muscles of your hips.

In case you missed Leg Pulley Blog- Part 1, here’s a link to get the Hip Scoop: Part 1: HIP MOBILITY TO PREVENT INJURY



Focus: to improve mobility, core stability, dynamic control and enhance hip flexibility

Accessory: Leg Pulley

Body Position: Supine (face up)

NOTE: Be mindful that working from supine requires a lot of core stabilization while moving the legs through space. Remember that when training for mobility, stability, and flexibility, you must 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.
• Aim to perform 5-10 reps per exercise and on both side.
• Focus on core stabilization.
• Utilize a breath that moves with your body’s movement.

Supine Leg Pulley Exercises:

1. Leg circles (both directions)
2. Bridge kicks
3. Fig 4 stretch

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

Stay tuned for Part 3 to discuss mobility exercises to perform better.

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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