Bowflex Xtreme Assembly and Owners Manual - Page 60

Standing Hip Extension

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58 Leg Exercises Standing Hip Extension - Knee Bent Muscles worked: Buttocks area (gluteus maximus). Position: Standing - facing Power Rod® unit Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Maintain exactly the same bend in the knee of moving leg throughout entire exercise. START FINISH START • Secure hand grip around arch of foot. Keep this leg bent at approximately 90º. • Hold onto seat back pad to stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Tighten glutes. Extend hip by moving entire leg backward. • Slowly move leg as far as you can, without allowing ANY movement to occur at waist. • Slowly return to start position. Standing Hip Extension - Knee Extended Muscles worked: Buttocks area (gluteus maximus). Position: Standing - facing Power Rod® unit Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Keep leg in same position - slightly away from body's midline through entire exercise. START FINISH START • Secure hand grip around arch of foot. Move leg very slightly away from midline - enough to move leg freely. • Very slightly bend knee of support leg. • Hold onto seat back pad to stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Tighten glutes. Extend hip by moving entire leg backward. • Slowly move leg as far as you can, without allowing ANY movement to occur at waist. • Slowly return to start position.

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58
START
ACTION
START
ACTION
START
FINISH
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Make sure all motion occurs at
hip, NOT waist or lower back.
•
Keep abs tight throughout entire
exercise.
•
Maintain exactly the same
bend in the knee of moving leg
throughout entire exercise.
Standing Hip Extension
– Knee Bent
Leg Exercises
•
Secure hand grip around arch
of foot. Keep this leg bent at
approximately 90ê.
•
Hold onto seat back pad to
stabilize yourself.
•
Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
•
Tighten glutes. Extend hip by
moving entire leg backward.
•
Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
•
Slowly return to start position.
Standing Hip Extension
– Knee Extended
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Make sure all motion occurs at hip,
NOT waist or lower back.
•
Keep abs tight throughout entire
exercise.
•
Keep leg in same position – slightly
away from body’s midline through
entire exercise.
•
Secure hand grip around arch
of foot. Move leg very slightly
away from midline – enough
to move leg freely.
•
Very slightly bend knee of
support leg.
•
Hold onto seat back pad to
stabilize yourself.
•
Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
•
Tighten glutes. Extend hip by
moving entire leg backward.
•
Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
•
Slowly return to start position.
START
FINISH