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Leg Exercises
73
Standing Hip Extension — (knee flexed)
START FINISH
START
• Stand to one side of the Seat
Rail, facing the engine.
• Secure the Foot Harness
around the foot 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
hamstrings. Slowly pivot 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; Hamstring muscles
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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.
• Keep tension on the cable. Do not
let the ball on the cable rest against
the pulley.
Standing Leg Kickback — Hip and Knee Extension
START FINISH
START
• Stand to one side of the Seat
Rail, facing the engine.
• Secure the Foot Harness
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; Hamstring muscles
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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.