Ankle Inversion; Standing Hip Extension - Bowflex Sport Owner's Manual

Leg Exercises
Muscles Worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body motion-
less.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the inside of
your calf throughout the entire motion.
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 your waist or lower
back.

Ankle Inversion

START
• Sit on the Bench with one side
• Attach an Ankle Cuff around the
• Straighten your cuffed leg, and sit
• Allow your foot to rotate toward
Standing Hip Extension—(knee flexed)
START
• Stand to one side of the Seat
• Secure the Ankle Cuff around
• Bend your outside leg approxi-
• Bend forward 30-40
Start
®
toward the Power Rod unit.
ball of your inside foot (closest to
the Pulley).
up straight.
®
the Power Rod unit, keeping
tension in the cables.
Start
®
Rail, facing the Power Rod
your outside ankle (farthest from
the Rail).
o
.
mately 90
o
from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
FINISH
Action
• Slowly rotate your foot outward
away from Power Rod
• While maintaining tension, slowly
return to the Start position.
FINISH
Action
• Initiate the movement by tight-
unit. ening your glutes, and slowly
pivot your leg from your hip.
Move your entire leg backward to
a straight position.
• Slowly move your leg as far as
you can without allowing any
movement at the waist or lower
back.
• Slowly return to the Start
position.
®
unit.
67