Bowflex Xtreme 2 SE Owners Manual - Page 59

Leg Exercises Standing Hip Extension - Knee Bent Muscles worked: Buttocks area ­(gluteus maximus). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Maintain exactly the same bend in the knee of moving leg throughout entire exercise. START FINISH START • Secure hand grip around arch of foot. Keep this leg bent at approximately 90º. • Hold onto seat back pad to stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.­ ACTION • T ighten glutes. Extend hip by moving entire leg backward. • S lowly move leg as far as you can, without allowing ANY movement to occur at waist. • S lowly return to start position. Standing Hip Extension - Knee Extended Muscles worked: Buttocks area ­(gluteus maximus). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Keep leg in same position - slightly away from body's midline through entire exercise. START FINISH START • S ecure hand grip around arch of foot. Move leg very slightly away from midline - enough to move leg freely. • V ery slightly bend knee of support leg. • H old onto seat back pad to stabilize yourself. • K eep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Tighten glutes. Extend hip by moving entire leg backward. • Slowly move leg as far as you can, without allowing ANY movement to occur at waist. • Slowly return to start position. Bowflex Xtreme® 2 SE Owner's Manual 57