Leg Exercises
Standing Hip Extension – Knee Bent
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•Make sure all motion occurs at hip, NOT waist or lower back.
•Keep abs tight throughout entire exercise.
•Maintain exactly the same bend in the knee of moving leg throughout entire exercise.
START
START
•Secure hand grip around arch of foot. Keep this leg bent at approximately 90º.
•Hold onto seat back pad to stabilize yourself.
•Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.
FINISH
ACTION
•Tighten glutes. Extend hip by moving entire leg backward.
•Slowly move leg as far as you can, without allowing ANY movement to occur at waist.
•Slowly return to start position.
Standing Hip Extension – Knee Extended
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•Make sure all motion occurs at hip, NOT waist or lower back.
•Keep abs tight throughout entire exercise.
•Keep leg in same position – slightly away from body’s midline through entire exercise.
START
START
•Secure hand grip around arch of foot. Move leg very slightly away from midline – enough to move leg freely.
•Very slightly bend knee of support leg.
•Hold onto seat back pad to stabilize yourself.
•Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.
FINISH
ACTION
•Tighten glutes. Extend hip by moving entire leg backward.
•Slowly move leg as far as you can, without allowing ANY movement to occur at waist.
•Slowly return to start position.
Bowflex Xceed™ Owner’s Manual | 49 |
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8/16/2006 3:41:30 PM
