XTREME®2 | Leg Exercises |
Leg
Muscles worked:
Piriformus; Gluteus Maximus
Position:
Accessory:
Hand Grip on Arch of Foot (see Page 4)
Pulleys:
Squat Pulley
Leg Extension:
Removed
START
FINISH
Success Tips
•Lift your chest, keep your knees slightly bent and support foot on Standing Platform.
•Keep your spine straight and your hips
•Use only a small range of motion.
•Keep your hips motionless throughout this exercise.
START
•Secure a Hand Grip to the arch of one foot. Keep this leg bent approximately 90˚.
•Stand far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise.
•Do not lock your supporting knee.
•Hold onto the Seat Back Pad
or Center Cross Bar for added stability.
ACTION
•Slowly push the attached leg outward, away from the Power Rod® unit, straightening the knee, but keeping your hips and spine perfectly still.
•Slowly move it back into the start position.
Hip Flexion—Knee Flexion
Muscles worked:
Iliopsoas; Rectus Femoris
Position:
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Attach the Hand Grip to the Cables farthest from the active ankle.
•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.
•Allow active leg to hang in the direction of the cable throughout movement.
START
•Secure a Hand Grip around the ankle furthest from the Power Rod® unit.
•Bend forward
ACTION
•Initiate the movement by lifting your knee up and in, toward your torso.
•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 without relaxing your leg muscles.
