Bowflex Xtreme Assembly and Owners Manual - Page 63

Standing Hip Adduction, Standing Hip Abduction

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Leg Exercises 61 Standing Hip Adduction Muscles worked: Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg. Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to side or drop the hip when returning to start position. START FINISH START • Stand to one side of platform with one side near Power Rod® unit. Slide a hand grip over ankle nearest machine (inside leg). • Stand straight, lift chest, tighten abs and maintain a slight arch in lower back. • Adjust position away from machine so there is room to move attached leg toward pulley. ACTION • Slowly allow attached leg to move in toward support leg (30-45º), keeping hips and spine still. • Slowly draw leg back to start position. Standing Hip Abduction Muscles worked: Sides of hips (gluteus medius), especially on the standing/support side. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use this exercise for losing fat from hips. It will not make hips smaller. Use it to develop hip strength and stability. • Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to the side. START START • Stand to one side of platform with one side near Power Rod® unit. Slide hand grip to ankle furthest from machine (outside leg). • Stand up straight, lift chest, tighten abs and maintain a slight arch in lower back. • Adjust position so there is some resistance in cables. FINISH ACTION • Slowly move attached leg out to side away from pulley (30-45º), keeping hips and spine still. • Slowly return to start position without relaxing muscles.

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START
ACTION
START
FINISH
START
ACTION
START
FINISH
61
Leg Exercises
Standing Hip Adduction
START
FINISH
START
FINISH
Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially
on the standing/support side.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not use this exercise for losing fat
from hips. It will not make hips smaller.
Use it to develop hip strength and
stability.
•
Use a small range of motion. More is
not better.
•
Keep spine straight and hips level. Try
not to raise hips when raising leg
to the side.
•
Stand to one side of platform
with one side near Power
Rod
®
unit. Slide hand grip to
ankle furthest from machine
(outside leg).
•
Stand up straight, lift chest,
tighten abs and maintain a
slight arch in lower back.
•
Adjust position so there is
some resistance in cables.
•
Slowly move attached leg out to
side away from pulley (30-45ê),
keeping hips and spine still.
•
Slowly return to start position
without relaxing muscles.
Muscles worked:
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not use exercise for losing fat from thighs.
Use it to develop hip strength and stability.
•
Do not cross attached leg in front of standing/
support leg. Use a small range of motion.
More is not better.
•
Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start position.
•
Slowly allow attached leg to
move in toward support leg
(30-45ê), keeping hips and
spine still.
•
Slowly draw leg back to start
position.
•
Stand to one side of platform
with one side near Power Rod
®
unit. Slide a hand grip over
ankle nearest machine (inside
leg).
•
Stand straight, lift chest, tighten
abs and maintain a slight arch in
lower back.
•
Adjust position away from
machine so there is room to
move attached leg toward pulley.