Bowflex Revolution Owners Manual - Page 77

75 Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles worked: Gluteus Maximus; Hamstring muscles Bench Position: Removed Accessory: Foot Harness Adjustable Arm Position: 9 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 FINISH START • Stand to one side of the Seat Rail, facing the engine. • Secure the Foot Harness 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. FINISH • Extend the active leg backwards, straightening the knee. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to the Start position. Standing Hip Extension - (knee flexed) Muscles worked: Gluteus Maximus; Hamstring muscles Bench Position: Removed Accessory: Foot Harness Adjustable Arm Position: 9 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 tension on the cable. Do not let the ball on the cable rest against the pulley. START FINISH START • Stand to one side of the Seat Rail, facing the engine. • Secure the Foot Harness around the foot 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. FINISH • Initiate the movement by tightening your glutes and hamstrings. Slowly pivot 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.