Bowflex Motivator 2 manual Seated Hip Abduction, Piriformis Gluteus Maximus

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 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 outward, away from the Power Rod® unit, 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 Rod® unit.

•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.

Leg Exercises 59