Owner's Manual

62
Leg Exercises
Seated Hip Abduction
Standing Leg Kickback — Hip and Knee Extension
START ACTION
START
Stand to one side of the Seat
Rail, facing the Power Rods®.
Secure the Ankle Cuff 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
START ACTION
START
Sit sideways on the bench and
attach an Ankle Cuff to the ankle
farthest from the Power Rods®.
Sit far enough from the Power
Rods® that there is tension in the
cable at the start of the exercise.
Lift leg with cuff in front of you,
at a 45° angle from your trunk
(toward Power Rods®)—do not
lock your knee.
You may hold onto the bench for
added stability.
Slowly allow the attached leg to
move outward, away from the
Power Rods®, keeping your hips
and spine perfectly still.
Keeping the leg still, slowly move
it back into the Start position.
FINISH
Muscles worked:
Piriformis; Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
Keep your spine straight and your hips
level—do not raise your hips during
motion.
Use only a small range of motion.
Keep your hips motionless throughout
this exercise.
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
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.