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Leg Exercises
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps femoris,
semimembranosus, semitendinosus) on the
back of the thigh as well as the back of the calf
(gastrocnemius).
Pulley position: Narrow.
Starting position:
• Seated on the flat bench, attach the cuffs to
the respective ankles.
• Turn and lie on your stomach with your
head facing away from the Power Rods. The
cables will cross. Keep your feet together and
your hands flat on the floor helping to
provide stability.
• Move forward to provide tension in the
cables.
• Look toward the floor to keep your neck in
good alignment and tighten your
abdominals.
• Lift your knees very slightly (1/4 inch) off of
the bench by pressing your hips into the
bench and hold them completely still.
Motion:
• Slowly bend your knees, moving your feet in
an arc upward and then inward toward your
buttocks.
• Then slowly allow your legs to straighten
through the arc described, returning to the
starting position without relaxing.
Key points:
• Keep your upper leg motionless during the
entire exercise.
• Keep your abs tight and do not lift your hips
or excessively arch your back.
LYING (PRONE) LEG CURL — Knee flexion
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Pulley position: Narrow.
Starting position:
• Remove the bench.
• Facing the Power Rods, stand on the
platform to one side of the rail.
• Secure the cuff around the ankle (or foot)
farthest from the rail. Keep this leg bent at
approximately 90 degrees.
• You may stand erect or you may bend over
30 - 45 degrees from your hips (not your
waist) and very slightly bend the knee of
your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist or your knee.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or lower back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
STANDING HIP EXTENSION — Knee stabilized in flexion
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