Bowflex Revolution XP - Manual (Page 69)

67
leg exercises
Stiff Leg Dead Lift
START FINISH
START
• Grasp the Lat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90°
from your hips (not your waist)
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until you
are in the standing position.
Glutes should be tightened when
reaching upright position
• Slowly return to the Start position
without relaxing tension in your
legs.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep your knees slightly bent and feet
on Standing Platform.
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head up.
Standing Hip Flexion
START FINISH
START
• Stand on the Platform facing away
from the engine.
• Attach one cable to the D-ring on
the heel of the foot harness.
• Straighten but do not lock out the
support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by moving
your whole leg forward, without
allowing any movement in your
waist or lower back.
• After moving your leg as far
as possible, return to the Start
position. Repeat with the other
leg.
FINISH
Muscles worked:
Iliacus; Psoas; Rectus Femoris
Position:
Standing—facing outward. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip.
• Keep the torso tight throughout the
motion.