Bowflex Xtreme 2 Owners Manual - Page 52

XTREME®2 Standing Hip Extension-(knee flexed) Leg Exercises Muscles worked: Gluteus Maximus Position: Standing-facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and support foot on Standing Platform. • 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. • Keep your knee stabilized in the 90° angle position. START FINISH START • Secure the Hand Grip around the arch of your foot. 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. • Hold onto the Seat Back Pad to stabilize yourself. ACTION • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, keeping your knee steady at a 90° angle. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to start position. Standing Hip Extension-(knee stabilized) Muscles worked: Gluteus Maximus Position: Standing-facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and support foot on Standing Platform. • 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. • Keep working leg straight or only very slightly bent. START FINISH START • Secure the Hand Grip around the arch of your foot. Keep this leg straight, but not locked at the knee. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. • Hold onto the Seat Back Pad to stabilize yourself. ACTION • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward and then lift it slightly behind you. • Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back. • Slowly return to start position.