Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as spot reduction. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Bench Position: Removed
Seat Position: Forward and Locked
Accessory Used: Hand Grip
Starting position:
• Remove the bench.
• Facing the Power Rods, stand on the plat-
form to one side of the rail.
• Secure a hand grip around the ankle (or
foot) farthest from the rail. Keep this leg
bent at approximately 90 degrees.
• You may stand erect or you may bend over
30 - 45 degrees from your hips (not your
waist) and very slightly bend the knee of
your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can, with-
out allowing ANY movement to occur at
your waist or your knee.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or lower back.
• Keep your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
STANDING HIP EXTENSION — Knee stabilized in flexion
FINISH
START
FINISH
START
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as
“
spot reduction.” Do not do
this exercise because you believe it will remove
fat from this area — do it to strengthen and
build these muscles.
Bench Position: Removed
Seat Position: Free Sliding
Accessory Used: Hand Grip
Starting position:
• Remove the bench and move the seat to a
position where you will not touch it during
your exercise.
• Facing the Power Rods, stand on the plat-
form to one side of the rail.
• Secure a hand grip around the foot farthest
from the rail. Bend this leg to approximately
90 degrees.
• Bend over 30-45 degrees from your hips (not
your waist) and very slightly bend the knee
of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Extend your entire leg backward, straighten-
ing the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to
occur at your waist.
• Then slowly return to the starting position.
Key points:
• Do not allow your waist, lower back or sup-
portive hip to move.
• Keep your abs tight throughout the entire
exercise.
STANDING LEG KICKBACK — Hip extension and knee extension
40
Leg Exercises
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