Bowflex Ultimate 2 Owners Manual - Page 57

55 Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar START 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 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. ACTION • 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. Muscles worked: Soleus Bench Position: Removed Accessory: Leg Press Belt Pulleys: Chest Bar Seated Calf Press START FINISH Success Tips • Do not lose contact between the balls of your feet and the frame as you push. • Do not change your hip or knee position, ONLY ankle motion should be allowed. START • Remove the bench and unlock the rowing seat. • Sit on the seat facing the Power Rod® units with the leg press belt attached and adjusted. • Place the balls of your feet on the upright pulley frame. • Push back and straighten your legs, but do not lock your knees. ACTION • Slowly press the balls of your feet into the frame and pull your heels towards your knees • Slowly return to the starting position without relaxing.