Leg Exercises
Standing Hip Extension — (knee flexed)
Muscles worked:
Gluteus Maximus
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 waist or lower back.
START
START
•Stand to one side of the Seat Rail, facing the Power Rods®.
•Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90°.
•Bend forward
FINISH
ACTION
•Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, to a straight position.
•Slowly move your leg as far as you can, without allowing any movement at the waist or lower back.
•Slowly return to Start position.
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 waist or lower back.
•Keep your knee stabilized in the 90° angle position.
START
START
•Stand to one side of the Seat Rail, facing the Power Rods®.
•Secure the Ankle Cuff around the ankle furthest from the rail.
•Bend forward
FINISH
ACTION
•Initiate the movement by tightening your glutes and slowly pivoting 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 Start position.
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