XTREME®2 | Leg Exercises |
Standing Hip Abduction
Muscles worked:
Gluteus Medius
Position:
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.
•This exercise does not burn fat from hips but builds strength and stability.
•Keep working leg straight or only very slightly bent and your hips level.
•Use only a small range of motion.
START
•Secure Hand Grips over the ankle furthest from the Power Rod® unit. Keep leg straightened, but
knee loose.
•Adjust your position so that there is some tension in the cables at the start of this exercise.
•You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement.
ACTION
•Slowly move the attached leg outward, away from the Power Rod® unit, at a
•Slowly return to the start position without relaxing tension in your leg.
•Keep your hips level during movement.
Standing Hip Adduction
Muscles worked:
Gluteus Medius; Adductor Longus
Position:
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley
Leg Extension:
START | FINISH |
Removed
Success Tips
•Attach the Hand Grip to the Cables farthest from the active ankle.
•Do not cross the attached leg in front of the stabilized leg.
•Keep 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.
START
•Secure Hand Grip/Ankle Cuff over the ankle closest to the Power Rod® unit. Keep leg straightened, but knee loose.
•Adjust your position so that there is some tension in the cables at the start of this exercise.
•You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement
ACTION
•Slowly allow the attached leg to move inward, toward the support leg
•Keeping the leg still, slowly move it back into the start position.
