Bowflex Motivator 2 - Manual (Page 60)

Leg Exercises
Leg Exercises
Standing Hip Abduction
START ACTION
START
• Stand to one side of the Seat Rail,
one side next to Power Rod® unit.
• Secure Ankle Cuff around the ankle
furthest from the Power Rod® unit.
Keep leg straightened, but knee loose.
• Adjust your position so that there is
some tension in the cables at the start
of this exercise.
• You may use your hand on the Lower
Lat Tower or Chest Bar to stabilize
movement.
• Slowly move the attached leg
outward, away from the Power
Rod® unit, at a 30-45° angle,
keeping your hips and spine
motionless.
• Slowly return to the Start position
without relaxing tension in your leg.
• Keep your hips level during
movement.
FINISH
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Do not bend from waist or lower back.
• Keep your abs tight throughout movement.
• Keep working leg straight or only very
slightly bent.
• Use only a small range of motion.
Seated Hip Adduction
START ACTION
START
• Sit sideways on the bench and attach
an Ankle Cuff to the ankle closest to
the Power Rod® unit.
• Sit far enough from the Power Rod®
unit that there is tension in the cable
at the start of the exercise.
• Lift leg with cuff in front of you, at
a 45° angle from your trunk (toward
Power Rod® unit)—do not lock your
knee.
• You may hold onto the bench for added
stability.
• Slowly allow the attached leg to
move inward, toward the center as
you face forward, keeping your hips
and spine perfectly still.
• Keeping the leg still, slowly move it
back into the Start position.
FINISH
Muscles worked:
Adductor Longus; Gluteus Medius
Bench Position:
Flat Bench Back
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Do not cross the attached leg in front
of the stabilized leg.
• Keep abs tight and do not lift your
hips or excessively arch your back.
• Keep your spine straight and your
hips level—do not raise your hips during
motion.
• Use only a small range of motion.