Standing Hip Abduction; Standing Hip Adduction - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Standing Hip Abduction
Leg Exercises
Muscles worked:
Gluteus Medius
Position:
Stand--facing left or right
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley Frame--Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• This exercise does not burn fat from hips
but builds strength and stability.
• Keep working leg straight or only very
slightly bent and your hips level.
• Use only a small range of motion.
START
START
Secure Hand Grips over the
ankle furthest from the Power
RodsC_L Keep leg straightened, but
knee loose.
Adjust your position so that
there is some tension in the
cables at the start of this exercise.
You may use your hand on the
Seat Back Pad or Center Cross
Bar to stabilize movement.
FINISH
ACTION
• Slowly move the attached leg
outward, away from the Power
Rods% at a 30-45 ° angle, keeping
your hips and spine motionless.
• Slowly return to the start
position without relaxing tension
in your leg.
• Keep your hips level during
movement.
Standing Hip Adduction
Muscles worked:
Gluteus Medius; Adductor Longus
Position:
Stand--facing left or right
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley Frame--Standard Pulleys
Leg Extension:
Removed
Success Tips
• Attach the Hand Grip to the Cables
farthest from the active ankle.
• Do not cross the attached leg in front of
the stabilized leg.
• Keep abs tight and do not lift your hips
or excessively arch your back.
• Keep your spine straight and your hips
level--do not raise hips during motion.
• Use only a small range of motion.
START
START
Secure Hand Grip/Ankle
Cuff over the ankle closest to
the Power Rods %.Keep leg
straightened, but knee loose.
Adjust your position so that
there is some tension in the
cables at the start of this exercise.
You may use your hand on the
Seat Back Pad or Center Cross
Bar to stabilize movement
FINISH
ACTION
• Slowly allow the attached leg to
move inward, toward the support
leg (30-45 °) as you face forward,
keeping your hips and spine
perfectly still.
• Keeping the leg still, slowly move
it back into the start position.
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