Bowflex Ultimate 2 Owners Manual - Page 56

54 Muscles worked: Adductor Longus; Gluteus Medius Bench Position: Flat Bench Back Accessory: Foot Harness Pulleys: Chest Bar Leg Exercises 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. Muscles worked: Piriformis; Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Foot Harness Pulleys: Chest Bar START • Sit sideways on the bench and attach a Foot Harness to the ankle closest to the Power Rod® units. • Sit far enough from the Power Rod® units that there is tension in the cable at the start of the exercise. • Lift leg with harness in front of you, at a 45° angle from your trunk (toward Power Rod® units)-do not lock your knee. • You may hold onto the bench for added stability. Seated Hip Abduction 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. START FINISH Success Tips • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. • Keep your hips motionless throughout this exercise. START • Sit sideways on the bench and attach a Foot Harness to the ankle farthest from the Power Rod® units. • Sit far enough from the Power Rod® units that there is tension in the cable at the start of the exercise. • Lift leg with harness in front of you, at a 45° angle from your trunk (toward Power Rod® units)-do not lock your knee. • You may hold onto the bench for added stability. ACTION • Slowly allow the attached leg to move outward, away from the Power Rod® units, keeping your hips and spine perfectly still. • Keeping the leg still, slowly move it back into the Start position.