Bowflex Sport Owners Manual - Page 68

Leg Exercises 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 your waist or lower back. • Keep your knee stabilized in the 90o angle position. START FINISH Start • Stand to one side of the Seat Rail, facing the Power Rod® unit. • Secure the Ankle Cuff around your outside ankle (farthest from the rail). • Bend forward 30-40o 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 pivot 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 the Start position. Standing Hip Abduction Muscles Worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Movement should occur only at your hip- keep the rest of your body motionless. • Keep your abs tight, and do not lift your hips or excessively arch your back. • You should feel tension in the outside of your glutes throughout the entire motion. START FINISH Start • Stand to one side of the Seat Rail, one side next to the Power Rod® unit. • Secure the Ankle Cuff around your ankle farthest from the Power Rod® unit. Keep your leg straight but your knee loose. • Adjust your position so that there is some tension in the Cables at the start of this exercise. • Grasp the Upper Lat Tower to stabilize your movement. Action • Slowly move your leg with the Ankle Cuff outward away from the Power Rod® unit at a 30-45o 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. 68