Leg Exercises
54
Muscles worked: This exercise will not
burn off fat from your hips or outer thighs!
There is no exercise that will burn fat from
a specific area. This exercise will, however,
strengthen the muscles on the sides of your
hips (gluteus medius), especially on the
standing/support side. Use very light
resistance and small range of motion on
this exercise. Think of this exercise as a
tool for challenging your ability to stabilize
your hip on the supportive leg. There is
virtually no other benefit.
Position: Stand to the left or right of yo u r
m a chine - facing outw a r d
Seat: R e m ove d
Accessory Used: Hand Grip over ankle
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand to one side of the platform
with one side near the Power
Rods. Slide a hand grip to the
ankle furthest from the machine
(outside leg).
• Stand up straight, lift your chest,
tighten your abs and maintain a
slight arch in your lower back.
• Adjust your position so that there
is some resistance in the cables.
Action:
• Slowly move the attached leg
outward to the side away from the
pulley (30-45º), keeping your hips
and spine perfectly still.
• Slowly return to the starting
position without relaxing.
Key points:
• Do not use this exercise for losing
fat from your hips. It will not
make your hips smaller. Use it to
develop hip strength and stability.
• Use a very small range of motion.
More is not better.
• Keep your spine straight and
your hips leve l . Try not to ra i s e
your hips when raising your leg
to the side.
FINISH
START
STANDING HIP ABDUCTION
FINISH
START
M u s cles worked:This exe rcise will not
b u rn off fat from your inner thighs or make
them smaller! T h e re is no exe rcise that will
b u rn fat from a specific are a . This exe rc i s e
w i ll , h ow eve r, s t r engthen the mu s cles on
the insides of your thighs (adductor mu s cl e
g ro u p s ) . It also works the mu s cles on the
outside of your hip (gluteus medius) on the
side that you are standing on . Use ve ry
light resistance and small range of motion
on this exe rc i s e . Think of this exe rcise as a
tool for ch a llenging your ability to stabilize
your hip and stand on one leg.
Position: Stand to the left or right of yo u r
m a chine - facing outw a r d
Seat: R e m ove d
Accessory Used: Hand Grip over ankle
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand to one side of the platform
with one side near the Power
Rods®. Slide a hand grip over the
ankle nearest machine (inside leg).
• Stand straight, lift your chest,
tighten your abs and maintain a
slight arch in your lower back.
• Adjust your position away from
the machine so that there is room
to move the attached leg toward
the pulley.
Action:
• Slowly allow the attached leg to
move inward toward the support
leg (30-45º), keeping your hips
and spine perfectly still.
• Then slowly draw the leg back
toward the pulley, returning to the
starting position.
Key points:
• Do not use this exe rcise for losing
fat from your thighs. It will not
make your thighs small e r.Use it to
d evelop hip strength and stability.
• Do not cross the attached leg in
front of the standing leg. Use a
very small range of motion. More
is not better.
• Keep your spine straight and your
hips level. Try not to raise your
hips when raising your leg to the
side or drop the hip when return
to the starting position.
STANDING HIP ADDUCTION
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