Loading ...
Loading ...
Loading ...
47
Leg Exercises
Ankle Inversion
Standing Hip Extension—(knee flexed)
Muscles Worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body motion-
less.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the inside of
your calf throughout the entire motion.
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 your waist or lower
back.
START FINISH
START FINISH
Start
• Sit on the Bench with one side
toward the Power Rod
®
unit.
• Attach an Ankle Cuff around the
ball of your inside foot (closest to
the Pulley).
• Straighten your cuffed leg, and
sit up straight.
• Allow your foot to rotate toward
the Power Rod
®
unit, keeping
tension in the cables.
Start
• Stand to one side of the Seat
Rail, facing the Power Rod
®
unit.
• Secure the Ankle Cuff around
your outside ankle (farthest from
the Rail).
• Bend your outside leg approxi-
mately 90
o
.
• Bend forward 30-40
o
from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
Action
• Slowly rotate your foot outward
away from Power Rod
®
unit.
• While maintaining tension,
slowly return to the Start
position.
Action
• Initiate the movement by tight-
ening your glutes, and 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 the Start
position.
Loading ...
Loading ...
Loading ...