Leg Exercises
STIFF-LEG DEADLIFT Hill extension
Muscles worked: This exercise emphasizes
and develops tile hamstrings and glutes, while
requiring tile spinal erectors to stabilize.
Pulley position: Low pulley
Starling position:
•Remove the hench and stand oil tile platfornl
facing tile Power Rods
• Grasp tile bar with an oveihand grip
apwoximately shoulder width.
• The bar harness nmy have to be adjusted to
insme that there is enough movement in tile
cable to complete the range of motion.
• Do not lock your knees. Position them either
nearly sn aight or very slightly bent.
• Lift your chest, tighten your ahdominals and
maintain a very slight inch in yore lower
back.
Motion:
• Maintaining yore knee position, slowly bend
forward at the hills hy 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 rotmding.
• Stop as your hamstrings begin to get taut
and before your back begins to round.
• Concennate on tensing the hamstrings to
pull you back up to the starting position.
Key points:
• Your torso should move fl'om vertical angling
forward toward horizontal without
rounding, slouching or otherwise losing
'fiat" postural alignment.
• Keep knees slightly bent.
• Move only as far as you can go correctly!
• Never attempt to exeiv'ise with more
resistance than you are physically able to
handle.
START
FINISH
59
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