Bowflex Revolution manual Standing Hip Flexion Muscles worked

76

Leg Exercises

Standing Hip Flexion

Muscles worked:

Iliacus, Psoas, Rectus Femoris

Bench Position:

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.

START

START

•Stand on the platform on one side of the seat rail 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.

FINISH

FINISH

•Initiate the movement by moving you whole leg forward, without allowing any movement in your waist or lower back.

•After moving your leg as far as possible possible, return to the Start position. Repeat with the other leg.

Standing Hip External Rotation

Muscles worked:

Gracilis, Adductor Magnus

Bench Position:

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.

START

START

•Stand on the platform on one side of the seat rail facing sideways from the engine.

•Attach one cable to the D-ring on the foot closest to the pulley on the outside edge near the front of your foot.

•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.

FINISH

FINISH

•Initiate the movement by moving your whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

•After rotating your leg as far as possible, return to the Start position.

•Repeat with the other leg.