Leg Exercises
Standing Hip Extension—(knee stabilized)
Muscles worked:
Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitendinosus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back.
•Do not bend from your waist or lower back.
•Keep your knee stabilized in the 90o angle position.
START
Start
•Stand to one side of the Seat Rail, facing the Power Rod® unit.
•Secure the Ankle Cuff around your outside ankle (farthest from the rail).
•Bend forward
FINISH
Action
•Initiate the movement by tightening your glutes, and slowly pivot your leg from your hip. Move your entire leg backward, and then lift it slightly behind you.
•Slowly move your leg as far as you can without allowing any movement at the waist, knee, or lower back.
•Slowly return to the Start position.
Standing Hip Abduction
Muscles Worked:
Gluteus Maximus
Bench Position:
Removed
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 glutes throughout the entire motion.
START
Start
•Stand to one side of the Seat Rail, one side next to the Power Rod® unit.
•Secure the Ankle Cuff around your ankle farthest from the Power Rod® unit. Keep your leg straight but your knee loose.
•Adjust your position so that there is some tension in the Cables at the start of this exer- cise.
•Grasp the Upper Lat Tower to stabilize your movement.
FINISH
Action
•Slowly move your leg with the Ankle Cuff outward away from the Power Rod® unit at a 30- 45o angle, keeping your hips and spine motionless.
•Slowly return to the Start position without relaxing tension in your leg.
•Keep your hips level during movement.
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