Leg Exercises

Standing Hip Abduction

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.

START

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.

FINISH

ACTION

•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.

Seated Hip Adduction

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.

START

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.

FINISH

ACTION

•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.

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Leg Exercises

 

 

 

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Bowflex Motivator 2 manual Standing Hip Abduction, Seated Hip Adduction, Keep your hips level during movement
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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