Bowflex PR3000 Owners Manual - Page 29

Exercises Leg Exercises Standing Hip Abduction Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • This exercise does not burn fat from the hips but builds strength and stability. • Keep your working leg straight or only very slightly bent and your hips level. • Use only a small range of motion. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the Hand Grip to the Cables farthest from the active ankle. Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. • Do not raise your hips during the motion. • Use only a small range of motion. 29 Owner's Manual