Home Gym Owner's Manual

Leg Exercises
Ankle Inversion
START ACTION
START
• Sit on the Bench, with one side to
the Power Rod® unit.
• Attach an Ankle Cuff around the ball
of the inside foot (closest to pulley).
• Straighten the attached leg and sit
up straight.
• Allow the foot to rotate toward the
Power Rod® unit, keeping tension
in the cables.
• Slowly rotate your foot outward,
away from Power Rod® unit.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
Muscles worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar Pulleys
Success Tips
• Movement should occur only at the ankle—
keep the rest of your body motionless.
• Keep 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
Leg Exercises
Standing Hip Extension — (knee flexed)
START ACTION
START
• Stand to one side of the Seat Rail,
facing the Power Rod® unit.
• Secure the Ankle Cuff around the
ankle furthest from the rail. Bend
this leg approximately 90°.
• Bend forward 30-40° from your hips
(not your waist) and very slightly
bend the knee of your supporting
leg.
• Initiate the movement by tightening
your glutes and slowly pivoting your
leg from your hip. Move your entire
leg backward, to a straight position.
• Slowly move your leg as far as you
can, without allowing any movement
at the waist or lower back.
• Slowly return to Start position.
FINISH
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 waist or lower back.
57