FINISH
START
Leg Exercises
Muscles worked: This exercise emphasizes
and develops the hamstrings and glutes, while
requiring the spinal erectors to stabilize.
Pulley position: Low pulley
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods.
• Grasp the bar with an overhand grip
approximately shoulder width.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion.
• Do not lock your knees. Position them either
nearly straight or very slightly bent.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower
back.
Motion:
• Maintaining your knee position, slowly bend
forward at the hips by moving your butt
backwards. It is critical that you keep the
“chest out/up” and do not allow it to “cave
in,” an indicator that your back is rounding.
• Stop as your hamstrings begin to get taut
and before your back begins to round.
• Concentrate on tensing the hamstrings to
pull you back up to the starting position.
Key points:
• Your torso should move from vertical angling
forward — toward horizontal — without
rounding, slouching or otherwise losing
“flat” postural alignment.
• Keep knees slightly bent.
• Move only as far as you can go correctly!
STIFF-LEG DEADLIFT – Hip extension
59
To Next Page
Loading...
