Leg Exercises
73
Standing Leg Kickback — Hip and Knee Extension
Muscles worked:
Gluteus Maximus; Hamstring muscles
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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 engine.
•Secure the Foot Harness around the ankle furthest from the rail. Bend this leg approximately 90°.
•Bend forward
FINISH
FINISH
•Extend the active leg backwards, straightening the knee.
•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 Extension — (knee flexed)
Muscles worked:
Gluteus Maximus; Hamstring muscles
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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 tension on the cable. Do not let the ball on the cable rest against the pulley.
START
START
•Stand to one side of the Seat Rail, facing the engine.
•Secure the Foot Harness around the foot furthest from the rail. Bend this leg approximately 90°.
•Bend forward
FINISH
FINISH
•Initiate the movement by tightening your glutes and hamstrings. Slowly pivot 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.
