Leg Exercises
Seated Hip Adduction
Muscles Worked:
Adductor Longus and Gluteus Medius
Bench Position:
Horizontal
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
START |
| FINISH |
|
|
|
StartAction
•Do not cross your leg with the attached Cuff in front of your stabi- lized leg.
•Keep your abs tight, and do not lift your
hips or excessively arch your back.
•Keep your spine straight and your hips
•Use only a small range of motion.
•Sit sideways on the Bench, and attach an Ankle Cuff to your ankle closest to the Power Rod® unit.
•Sit far enough from the Power Rod® unit to maintain tension in the cable at the start of the exer- cise.
•Lift your cuffed leg in front of you at a 45o angle from your trunk (toward the Power Rod® unit)— do not lock your knee.
•You may hold onto the Bench for added stability.
•Slowly allow your leg with the attached Cuff to move inward toward the center, as you face forward, keeping your hips and spine perfectly still.
•Keeping your leg still, slowly move it back to the Start position.
Seated Hip Abduction
Muscles worked:
Piriformis and Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
START |
| FINISH |
|
|
|
Success Tips
•Keep your spine straight and your hips
•Use only a small range of motion.
•Keep your hips motionless throughout this exercise.
Start
•Sit sideways on the Bench, and secure an Ankle Cuff to your ankle farthest from the Power Rod® unit.
•Sit far enough from the Power Rod® unit to maintain tension in the cable at the start of the exercise.
•Lift your cuffed leg in front of you at a 45o angle from your trunk (toward Power Rod®
•You may hold onto the Bench for added stability.
Action
•Slowly allow your cuffed leg to move outward away from the Power Rod® unit, keeping your hips and spine perfectly still.
•Keeping your leg still, slowly move it back to the Start position.
49
