Bowflex Ultimate 2 - Manual (Page 55)

53
ACTION
START FINISH
START FINISH
Leg Exercises
Standing Hip Extension
— (knee flexed)
START
START
• Stand to one side of the
Seat Rail, facing the Power
Rod ® units.
• Secure the Foot Harness
around the foot furthest
from the rail. 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.
• Initiate the movement by
tightening your glutes and
slowly pivoting your leg
from your hip. Move your
entire leg backward, to a
straight position.
• Slowly move your leg as
far as you can, without
allowing any movement at
the waist or lower back.
• Slowly return to Start
position.
FINISH
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• 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.
Standing Hip Abduction
START ACTION
START
• Stand to one side of the Seat
Rail, one side next to Power
Rod ® units.
• Secure Foot Harness on the foot
furthest from the Power Rod ®
units. 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 ® units, 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:
Foot Harness
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.