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Leg Exercises
64
Standing Hip Extension — (knee stabilized)
START FINISH
START
• Secure the Foot Harness
on your foot. Keep this leg
straight, but not locked at the
knee.
• Bend forward 30-40° from
your hips (not your waist) and
very slightly bend the knee of
your supporting leg.
• Hold onto the Seat Back Pad
to stabilize yourself.
• Initiate the movement by
tightening your glutes and
slowly pivoting your leg from
your hip. Move your entire
leg backward and then lift it
slightly behind you.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee
or lower back.
• Slowly return to Start position.
FINISH
Muscles worked:
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on Platform.
• 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 working leg straight or only
very slightly bent.
Standing Hip Extension — (knee flexed)
START FINISH
START
• Secure the Foot Harness
on your foot. 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.
• Hold onto the Seat Back Pad
to stabilize yourself.
• 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
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on Platform.
• 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 your knee stabilized in the 90°
angle position.