Bowflex Revolution XP - Manual (Page 67)

65
leg exercises
Standing Hip Abduction
START FINISH
START
• Stand on Platform.
• Secure Foot Harness on the ankle
furthest from the pulley. 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 Seat Back Pad to stabilize
movement.
• Slowly move the attached leg
outward, away from the engine,
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 Minimus; Gluteus Medius
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• This exercise does not burn fat from hips but
builds strength and stability.
• Keep working leg straight or only very
slightly bent and your hips level.
• Use only a small range of motion.
Standing Hip Adduction
START FINISH
START
• Stand on Platform.
• Secure Foot Harness on the foot
closest to the engine. 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 Seat Back Pad to stabilize
movement.
• Slowly allow the attached leg to
move inward, toward the support
leg (30–45˚) 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:
Gluteus Medius; Adductor Longus
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Attach the Foot Harness to the Cables
farthest from the active ankle.
• 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 hips during motion.
• Use only a small range of motion.