Bowflex Revolution Owners Manual - Page 79

Muscles worked: Gluteus Minimus; Gluteus Medius; Tensor Fasciae Latae Bench Position: Not used Accessory: Foot Harness Adjustable Arm Position: 8 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. VARIATIONS You can perform hip abduction exercises from a seated position, as well. Muscles worked: Adductors; Gluteus Medius Bench Position: Not used Accessory: Foot Harness Adjustable Arm Position: 8 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. VARIATIONS You can perform hip adduction exercises from a seated position, as well. 77 Leg Exercises Hip Abduction START FINISH START • Stand to one side of the Seat Rail, one side next to engine. • Secure Foot Harness on the foot furthest from the engine. Keep leg slightly bent. • 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 swing arm to stabilize movement. FINISH • Slowly move the attached leg outward, away from the engine, 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. Hip Adduction START FINISH START • Stand to one side of the Seat Rail, one side next to engine. • Secure Foot Harness on the foot closest to the engine. Keep leg slightly bent. • 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 swing arm to stabilize movement. FINISH • Slowly move the attached leg inward, away from the engine, 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.