Bowflex Xtreme 2 SE Owners Manual - Page 60

Leg Exercises Leg Kickback - Hip and Knee Extension 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: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START FINISH START • Secure cuff 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 • Extend entire leg backward, straightening knee. • Slowly move leg as far as you can, without allowing ANY movement to occur at waist. • Slowly return to start position. Hip Flexion - Knee Flexion Muscles worked: Muscles on front of hips (iliopsoas, rectus femoris). Position: Standing to the left or right of machine facing away Accessory: Hand Grip on ankle 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 chest lifted and trunk muscles tight throughout entire exercise. • Allow lower leg to hang in the direction of cable at all times. START FINISH START • Use Center Cross Bar as a stabilizer. • Secure a hand grip around one of ankles. • Straighten, but do not lock, knee of support leg. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Lift knee up and in toward torso. • Allowing knee to bend as you move, bring knee up as far as you can, without allowing ANY movement to occur at waist or lower back. • Slowly return to start position without resting leg muscles. 58 Bowflex Xtreme® 2 SE Owner's Manual