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Leg Exercises
Leg Kickback-
Hip and Knee Extension
iVluscies
worked:
Buttocks
area
(gluteus
maximus).
Position:
Standing
- fitcing machine
Accessory:
Hand
Grip on arch
Pulleys:
Squat
Pulley
Frame
Beforegou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* Do not allow waist, lower back or
supportive
hip to move.
* Keep abs dgbt
dlroughout
entire
exercise.
START
START
* Secure
cuff around
arch of
f_>ot. Keep this leg bent at
approximately
90 ° .
* Hold
onto seat back pad to
stabilize
yourself.
* Keep spine in good
posture,
chest
lifted, abs fight. Maintain
a slight arch in lower back.
ACTION
* Extend
entire
leg backward,
straightening
knee.
* Slowly move leg as tiu as you
can, without
Nlowing
ANY
movement
to occur
at waist.
* Slowly return to start position.
Hip Flexion
- Knee Flexion
iVluscles
worked:
Muscles
on flont
of hips
(iliopsoas,
rectus
femoris).
Position:
Standing
to the left or right
of
machine
f_tcing away
Accesso|'y:
Hand (;rip on ankle
Pulleys:
Squat Pulley Frame
START
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Make sure ;ill motion
occurs
;it hip,
NOT waist or lower back.
* Keep chest lifted and trunk muscles
fight throughotK
entire exercise.
* Allow lower leg to bang in the direc-
tion of cable at all times.
@
@
@
@
START
Use Center Cross Bar ;is a
stabilizer.
Secure
a band
grip around
one
of ankles.
Straighten,
but do not lock,
knee
of support
leg.
Keep spine in good
posture,
chest
lff*ed, abs fight. Maintain
a slight arch in lower back.
@
@
ACTION
Lift knee up and in
tow_trd
torso.
Allowing
knee to bend
as you
move, bring
knee
up as fiu ;is
yot_ can, \vitbout
allowing
ANY
movement
to occur
at waist or
lower back.
Slowly return to start position
without resting leg muscles.
50
gox_lex Xtreme'
SE ()x_ner's Manual
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