Home Gym Owner's Manual

47
Leg Exercises
Ankle Inversion
Standing Hip Extension—(knee flexed)
Muscles Worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body
motionless.
• Keep your abs tight, and do not lift
your hips or excessively arch your
back.
• You should feel tension in the inside
of your calf throughout the entire
motion.
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 your waist or lower
back.
START FINISH
START FINISH
Start
• Sit on the Bench with one
side toward the Power Rod
®
unit.
• Attach an Ankle Cuff around
the ball of your inside foot
(closest to the Pulley).
• Straighten your cuffed leg,
and sit up straight.
• Allow your foot to rotate
toward the Power Rod
®
unit,
keeping tension in the cables.
Start
• Stand to one side of the Seat
Rail, facing the Power Rod
®
unit.
• Secure the Ankle Cuff around
your outside ankle (farthest
from the Rail).
• Bend your outside leg approx-
imately 90
o
.
• Bend forward 30-40
o
from
your hips (not your waist),
and very slightly bend the
knee of your supporting leg.
Action
• Slowly rotate your foot
outward away from Power
Rod
®
unit.
• While maintaining tension,
slowly return to the Start
position.
Action
• Initiate the movement by
tightening your glutes, and
slowly pivot your leg from
your hip. Move your entire leg
backward to a straight posi
-
tion.
• Slowly move your leg as far
as you can without allowing
any movement at the waist or
lower back.
• Slowly return to the Start
position.