Leg Exercises
Lying Leg Extension
Muscles worked:
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
START |
| FINISH |
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StartAction
•Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back.
•Keep your upper thigh motionless throughout this exercise.
•Sit on the Bench, facing the Power Rod® unit.
•Secure the Ankle Cuff around the ball of one foot.
•Lie back on the Bench with your head supported.
•Bend the active leg approxi- mately 90o.
•Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the Bench or the floor.
•Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee.
•Slowly return to the Start position without relaxing your quadriceps.
Ankle Eversion
Muscles Worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Movement should occur only at your
•Keep your abs tight, and do not lift your hips or excessively arch your back.
•You should feel tension in the outside of your calf throughout the entire motion.
START
Start
•Sit on the Bench, with one side toward the Power Rod® unit.
•Attach an Ankle Cuff around the ball of your outside foot (farthest from the Pulley).
•Straighten your cuffed leg, and sit up straight.
•Allow your foot to rotate toward the Power Rod® unit, keeping tension in the cables.
FINISH
Action
•Slowly rotate your foot outward away from Power Rod® unit.
•While maintaining tension, slowly return to the Start position.
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