Bowflex Xtreme Assembly and Owners Manual - Page 61

Leg Kickback, Hip Flexion

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Leg Exercises 59 Leg Kickback - Hip and Knee Extension 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: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START FINISH START • Secure cuff 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 • Extend entire leg backward, straightening knee. • Slowly move leg as far as you can, without allowing ANY movement to occur at waist. • Slowly return to start position. Hip Flexion - Knee Flexion Muscles worked: Muscles on front of hips (iliopsoas, rectus femoris). Position: Standing to the left or right of machine facing away Accessory: Hand Grip on ankle 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 chest lifted and trunk muscles tight throughout entire exercise. • Allow lower leg to hang in the direction of cable at all times. START FINISH START • Use Center Cross Bar as a stabilizer. • Secure a hand grip around one of ankles. • Straighten, but do not lock, knee of support leg. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Lift knee up and in toward torso. • Allowing knee to bend as you move, bring knee up as far as you can, without allowing ANY movement to occur at waist or lower back. • Slowly return to start position without resting leg muscles.

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START
ACTION
START
ACTION
59
Leg Exercises
Leg Kickback
– Hip and Knee Extension
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:
•
Do not allow waist, lower back or
supportive hip to move.
•
Keep abs tight throughout entire
exercise.
START
FINISH
•
Secure cuff 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.
•
Extend entire leg backward,
straightening knee.
•
Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
•
Slowly return to start position.
Hip Flexion
– Knee Flexion
Muscles worked:
Muscles on front of hips (iliopsoas,
rectus femoris).
Position:
Standing to the left or right of
machine facing away
Accessory:
Hand Grip on ankle
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 chest lifted and trunk muscles
tight throughout entire exercise.
•
Allow lower leg to hang in the direc-
tion of cable at all times.
START
FINISH
•
Use Center Cross Bar as a
stabilizer.
•
Secure a hand grip around one
of ankles.
•
Straighten, but do not lock,
knee of support leg.
•
Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
•
Lift knee up and in
toward torso.
•
Allowing knee to bend as you
move, bring knee up as far as
you can, without allowing ANY
movement to occur at waist or
lower back.
•
Slowly return to start position
without resting leg muscles.