Bowflex Conquest Owners Manual - Page 44

Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Leg Exercises Standing Hip Abduction START FINISH Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. • Keep your abs tight throughout movement. • Keep working leg straight or only very slightly bent. • Use only a small range of motion. START • Stand to one side of the Seat Rail, one side next to Power Rod® unit. • Secure Ankle Cuff around the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • You may use your hand on the Lower Lat Tower or Chest Bar to stabilize movement. ACTION • Slowly move the attached leg outward, away from the Power Rod® unit, at a 30-45° angle, keeping your hips and spine motionless. • Slowly return to the Start position without relaxing tension in your leg. • Keep your hips level during movement. Muscles worked: Adductor Longus; Gluteus Medius Bench Position: Flat Bench Back Accessory: Ankle Cuff Pulleys: Chest Bar Seated Hip Adduction START FINISH Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. 44 START • Sit sideways on the bench and attach an Ankle Cuff to the ankle closest to the Power Rod® unit. • Sit far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise. • Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rod® unit)-do not lock your knee. • You may hold onto the bench for added stability. ACTION • Slowly allow the attached leg to move inward, toward the center as you face forward, keeping your hips and spine perfectly still. • Keeping the leg still, slowly move it back into the Start position.