Leg Exercises
Standing Hip Adduction
Muscles worked:
Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg.
Position:
Stand to left or right of machine – facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability.
•Do not cross attached leg in front of standing/ support leg. Use a small range of motion. More is not better.
•Keep spine straight and hips level. Try not to raise hips when raising leg to side or drop the hip when returning to start position.
START
START
•Stand to one side of platform with one side near machine. Slide a hand grip over ankle nearest machine (inside leg).
•Stand straight, lift chest, tighten abs and maintain a slight arch in lower back.
•Adjust position away from machine so there is room to move attached leg toward pulley.
FINISH
ACTION
•Slowly allow attached leg to move in toward support leg
•Slowly draw leg back to start position.
Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially on the standing/support side.
Position:
Stand to left or right of machine – facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•Do not use this exercise for losing fat from hips. It will not make hips smaller. Use it to develop hip strength and stability.
•Use a small range of motion. More is not better.
•Keep spine straight and hips level. Try not to raise hips when raising leg
to the side.
52Bowflex Xceed™ Owner’s Manual
START
START
•Stand to one side of plat- form with one side near machine. Slide hand grip to ankle furthest from machine (outside leg).
•Stand up straight, lift chest, tighten abs and maintain a slight arch in lower back.
•Adjust position so there is some resistance in cables.
FINISH
ACTION
•Slowly move attached leg out to side away from pulley
•Slowly return to start position without relaxing muscles.
Costco_BFX_Xceed_OM_FINAL_print.indd 54
8/16/2006 3:41:38 PM
