Standing Hip Extension (Knee Bent); Standing Hip Extension (Knee Extended) - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Standing Hip Extensionm(knee flexed)
Leg Exercises
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Muscles worked:
Gluteus Maximus
Position:
Standing--facing Power Rods '_
Accessory:
Hand Grip on Arch of Foot (see Page 4)
Pulleys:
Squat Pulley Frame--Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and
support foot on Standing Platform.
• 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.
• Keep your knee stabilized in the 90° angle
position.
START
START
• Secure the Hand Grip around
the arch of your foot. Bend this
leg approxhnately 90 °.
• Bend forward 30-40 ° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Hold onto the Seat Back Pad to
stabilize yoursel£
ACTION
Initiate the movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a 90°
angle.
Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
Slowly return to start position.
Standing Hip Extensionm(knee
stabilized)
Muscles worked:
Gluteus Maxhnus
Position:
Standing--facing Power Rods '_
Accessory:
Hand Grip on Arch of Foot (see Page 4)
Pulleys:
Squat Pulley Frame--Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and
support foot on Standing Platform.
• 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.
• Keep working leg straight or only very
slightly bent.
START
START
• Secure the Hand Grip around
the arch of your foot. Keep this
leg straight, but not locked at
the knee.
• Bend forward 30-40 ° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Hold onto the Seat Back Pad to
stabilize yourself.
ACTION
Initiate the movement by
tightening your glutes and
slowly pivoting your leg from
your hip. Move your entire
leg backward and then lift it
slightly behind you.
Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
Slowly return to start position.
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