Standing Hip Extension - Bowflex Revolution FT Owner's Manual

64
Muscles worked:
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on 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.
Muscles worked:
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on 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.
leg exercises
Standing Hip Extension w/ Knee Extension
• Secure the Foot Harness on your
• Bend forward 30-40° from your
• Hold onto the mast to stabilize

Standing Hip Extension

• Secure the Foot Harness on your
• Bend forward 30-40° from your
• Hold onto the mast to stabilize
START
START
foot. Bend this leg approximately
90°.
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
yourself.
START
START
foot. Keep this leg straight, but
not locked at the knee.
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
yourself.
FINISH
FINISH
• Initiate the movement by
tightening your glutes and
hamstrings. 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 Start position.
FINISH
FINISH
• 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.