Bowflex Conquest Owners Manual - Page 43

Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Leg Exercises Standing Hip Extension - (knee flexed) START FINISH Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around the ankle furthest from the rail. Bend this leg approximately 90°. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. ACTION • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, to a straight position. • Slowly move your leg as far as you can, without allowing any movement at the waist or lower back. • Slowly return to Start position. Standing Hip Extension - (knee stabilized) Muscles worked: Gluteus Maximus; Biceps Femoris; Semimembranosus; Semitendinosus 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 waist or lower back. • Keep your knee stabilized in the 90° angle position. START FINISH START • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around the ankle furthest from the rail. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. ACTION • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward and then lift it slightly behind you. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to Start position. 43