Bowflex Xtreme 2 SE Owners Manual - Page 62
Standing Hip Adduction, Standing Hip Abduction
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Leg Exercises Standing Hip Adduction Muscles worked: Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg. Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to side or drop the hip when returning to start position. START FINISH START • S tand to one side of platform with one side near machine. Slide a hand grip over ankle nearest machine (inside leg). • S tand straight, lift chest, tighten abs and maintain a slight arch in lower back. • A djust position away from machine so there is room to move attached leg toward pulley. ACTION • Slowly allow attached leg to move in toward support leg (30-45º), keeping hips and spine still. • Slowly draw leg back to start position. Standing Hip Abduction Muscles worked: Sides of hips (gluteus medius), especially on the standing/support side. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use this exercise for losing fat from hips. It will not make hips smaller. Use it to develop hip strength and stability. • Use a small range of motion. More is not better. • Keep spine straight and hips level. Try not to raise hips when raising leg to the side. START FINISH START • S tand to one side of platform with one side near machine. Slide hand grip to ankle furthest from machine (outside leg). • S tand up straight, lift chest, tighten abs and maintain a slight arch in lower back. • A djust position so there is some resistance in cables. ACTION • Slowly move attached leg out to side away from pulley (30-45º), keeping hips and spine still. • Slowly return to start position without relaxing muscles. 60 Bowflex Xtreme® 2 SE Owner's Manual