Home Gym Owner's Manual

48
Leg Exercises
Standing Hip Extension—(knee stabilized)
Standing Hip Abduction
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 your waist or lower
back.
• Keep your knee stabilized in the 90
o
angle position.
Muscles Worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
hip—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 outside
of your glutes throughout the entire
motion.
START FINISH
START FINISH
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 forward 30-40
o
from
your hips (not your waist),
and very slightly bend the
knee of your supporting leg.
Start
• Stand to one side of the Seat
Rail, one side next to the
Power Rod
®
unit.
• Secure the Ankle Cuff around
your ankle farthest from the
Power Rod
®
unit. Keep your
leg straight but your knee
loose.
• Adjust your position so that
there is some tension in the
Cables at the start of this exer-
cise.
• Grasp the Upper Lat Tower to
stabilize your movement.
Action
• Initiate the movement by
tightening your glutes, and
slowly pivot 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 the Start
position.
Action
• Slowly move your leg with the
Ankle Cuff outward away from
the Power Rod
®
unit at a 30-
45
o
angle, keeping your hips
and spine motionless.
• Slowly return to the Start
position without relaxing
tension in your leg.
• Keep your hips level during
movement.