Seated Hip Abduction | Bowflex ElitePlus instruction

Leg Exercises

Seated Hip Abduction

Muscles worked:

Piriformis; Gluteus Maximus

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

Success Tips

•Keep your spine straight and your hips level—do not raise your hips during motion.

•Use only a small range of motion.

•Keep your hips motionless throughout this exercise.

START

START

•Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the Power Rods®.

•Sit far enough from the Power Rods® 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 Rods®)—do not lock your knee.

•You may hold onto the bench for added stability.

FINISH

ACTION

•Slowly allow the attached leg to move outward, away from the Power Rods®, keeping your hips and spine perfectly still.

•Keeping the leg still, slowly move it back into the Start position.

Standing Leg Kickback — Hip and Knee Extension

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 very slight arch in your lower back.

•Do not bend from waist or lower back.

START

START

•Stand to one side of the Seat Rail, facing the Power Rods®.

•Secure the Ankle Cuff around the ankle 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.

FINISH

ACTION

•Extend the active leg backwards, straightening the knee.

•Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.

•Slowly return to the Start position.

62

Image 86

Bowflex ElitePlus manual Seated Hip Abduction, Standing Leg Kickback Hip and Knee Extension Muscles worked

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Accessory List Basic Assembly PrinciplesParts List Hardware List Hardware Guide Tools You Will Need Attach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the Lower Attach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thigh Suprailium Skinfold MeasurementsAbdomen Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentage Determining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After Guidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Week 3 Eating PlanWeek 1 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Cooling Down Working OutWarming Up Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension knee ﬂexed Standing Hip Extension knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Muscle Chart Warranty Information What Does This Warranty Cover? Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here