Home Gym Owner's Manual

50
Leg Exercises
Standing Leg Kickback—Hip and Knee Extension
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
• Stand to one side of the Seat
Rail, facing the Power Rod
®
unit.
• Secure the Ankle Cuff around
your foot farthest from the
Rail. Bend this leg approxi
-
mately 90
o
.
• Bend forward 30-40
o
from
your hips (not your waist),
and very slightly bend the
knee of your supporting leg.
• Grasp the Upper Lat Tower to
stabilize your movement.
Action
• Extend your leg with the
Ankle Cuff attached back
-
wards, straightening your
knee.
• Slowly move your leg as far as
you can without allowing any
movement at your waist, knee,
or lower back.
• Slowly return to the Start
position.