Bowflex Ultimate 2 Owners Manual - Page 55

53 Leg Exercises Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Standing Hip Extension - (knee flexed) START START FINISH 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® units. • 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. 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. Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Standing Hip Abduction START START FINISH 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® units. • Secure Foot Harness on the foot furthest from the Power Rod® units. 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® units, 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.