Home Gym Owner's Manual

Leg Exercises
Leg Exercises
Seated Hip Abduction
START ACTION
START
• Sit sideways on the bench and attach
an Ankle Cuff to the ankle farthest
from the Power Rod® unit.
• Sit far enough from the Power Rod®
unit that there is tension in the cable
at the start of the exercise.
• Lift leg with cuff in front of you, at
a 45° angle from your trunk (toward
Power Rod® unit)—do not lock your
knee.
• You may hold onto the bench for
added stability.
• Slowly allow the attached leg to
move outward, away from the Power
Rod® unit, keeping your hips and
spine perfectly still.
• Keeping the leg still, slowly move it
back into the Start position.
FINISH
Muscles worked:
Piriformis; Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your hips
level—do not raise your hips during motion.
• Use only a small range of motion.
• Keep your hips motionless throughout this
exercise.
Standing Leg Kickback — Hip and Knee Extension
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.
• Extend the active leg backwards,
straightening the knee.
• 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.
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.
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