The video above demonstrates how to perform this exercise one time with each leg. The final holding position for each leg is shown in Figures 1a and 1b below:

Repeat this process one more time giving you a total of two ‘reps’ for this exercise as shown in the table below:

Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all of the exercises and allow you to chart your progress along the way.

Training Tips:

1) The reference point for this exercise is the front of the thigh that is seen touching the ground.  As the foot moves away from the midline of the body, the front of the thigh is turned inward, toward the midline.  This action is internal, or medial, rotation of the thigh and is caused by the internal, or medial, hip rotator muscles.

2) Use a watch or clock with a clearly visible second hand so that you can accurately time your isometric exercises.

3) Pay close attention to the way your body position is shown for each exercise, because correct positioning is needed to isolate specific muscle groups.