Bowflex Blaze Owners Manual - Page 50

Hip and Knee Extension

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Leg Exercises Standing Leg Kickback-Hip and Knee Extension Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight, and a very slight arch in your lower back. • Do not bend from your waist or lower back. START FINISH Start • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around your foot farthest from the Rail. Bend this leg approximately 90o. • Bend forward 30-40o from your hips (not your waist), and very slightly bend the knee of your supporting leg. • Grasp the Upper Lat Tower to stabilize your movement. Action • Extend your leg with the Ankle Cuff attached backwards, straightening your knee. • Slowly move your leg as far as you can without allowing any movement at your waist, knee, or lower back. • Slowly return to the Start position. 50

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50
Leg Exercises
Standing Leg Kickback
—Hip and Knee Extension
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned,
abs tight, and a very slight arch in your
lower back.
• Do not bend from your waist or lower
back.
START
FINISH
Start
• Stand to one side of the Seat
Rail, facing the Power Rod
®
unit.
• Secure the Ankle Cuff around
your foot farthest from the
Rail. Bend this leg approxi-
mately 90
o
.
• Bend forward 30-40
o
from
your hips (not your waist),
and very slightly bend the
knee of your supporting leg.
• Grasp the Upper Lat Tower to
stabilize your movement.
Action
• Extend your leg with the
Ankle Cuff attached back-
wards, straightening your
knee.
• Slowly move your leg as far as
you can without allowing any
movement at your waist, knee,
or lower back.
• Slowly return to the Start
position.