Home Gym Owner's Manual

67
Leg Exercises
Stiff Leg Dead Lift
START FINISH
START
• Grasp the Lat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately
90° from your hips (not your
waist)
• Initiate the movement by
pushing your hips forward.
• Slowly move your trunk
until you are in the standing
position. Glutes should be
tightened when reaching
upright 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 Standing 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.
Standing Hip Flexion
START FINISH
START
• Stand on the Platform facing
away from the engine.
• Attach one cable to the D-ring
on the heel of the foot harness.
• Straighten but do not lock out
the support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by
moving your whole leg
forward, without allowing any
movement in your waist or
lower back.
• After moving your leg as far
as possible, return to the Start
position. Repeat with the
other leg.
FINISH
Muscles worked:
Iliacus; Psoas; Rectus Femoris
Position:
Standing—facing outward. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is
occurring at your hip.
• Keep the torso tight throughout the
motion.