Home Gym Owner's Manual

66
Leg Exercises
Hip Flexion — (with Knee Flexion)
START FINISH
START
• Stand on Platform.
• Secure Foot Harness on the
foot furthest from the engine.
• Bend forward 30-40° from
your hips (not your waist) and
very slightly bend the knee of
your supporting leg.
• Initiate the movement by
lifting your knee up and in,
toward your torso.
• 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 without relaxing your
leg muscles.
FINISH
Muscles worked:
Iliopsoas; Rectus Femoris
Position:
Standing—facing outward.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Attach the Foot Harness to the
Cables farthest from the active ankle.
• 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.
• Allow active leg to hang in the
direction of the cable throughout
movement.
Dead Lift
START FINISH
START
• Grasp the Lat Bar with one
hand in an overhand grip and
the other in an underhand
grip.
• Bend legs approximately 90°.
• Bend over, approximately 30-
45˚ from your hips (not your
waist).
• Initiate the movement by
pushing up with your legs.
• Slowly move upward until you
are in the standing position.
• Slowly return to the Start
position without relaxing
tension in your legs.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley
/ 0
Success Tips
• Keep your knees slightly bent and
feet on Platform.
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Lift with your legs, not lower back or
arms.
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head
up.