FINISH
START
Muscles worked: This exercise strengthens
and develops the muscles on the outside of
your lower legs (peroneals). These muscles are
essential for standing balance and lateral agili-
ty of the ankle.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench with one side of your body
facing toward the Power Rods.
• Attach a hand grip around the ball of the
foot farthest from the pulley.
• Straighten the attached leg and sit up
straight.
• Allow the foot to rotate inward toward the
Power Rods.
Motion:
• Keeping your leg stationary, slowly rotate
your foot outward, away from the Power
Rods.
• Slowly return to the starting position with-
out relaxing.
Key points:
• The only movement that occurs is at the
ankle, keep the rest of your body/leg motion-
less.
• You should feel tension in the outside of
your calf throughout the entire motion.
ANKLE EVERSION
FINISH
START
Muscles worked: This exercise strengthens
and develops the muscles on the inside of your
lower legs (tibialis anterior and posterior).
These muscles are essential for standing bal-
ance, support/alignment of the knee, and later-
al agility of the ankle.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench with one side of your body
facing the Power Rods.
• Attach a hand grip around the ball of the
foot closest to the pulley.
• Straighten the leg with the hand grip and sit
up straight.
• Allow the foot to rotate toward the Power
Rods, keeping tension in the cables.
Motion:
• Keeping your leg stationary, slowly rotate
your foot away from the Power Rods.
• Slowly return to the starting position with-
out relaxing.
Key points:
• Movement should occur only at the ankle,
keep the rest of your body motionless.
• You should feel tension in the inside of your
calf throughout the entire motion.
ANKLE INVERSION
41
Leg Exercises
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