Standing Hip Extension (Knee Bent); Standing Hip Extension (Knee Extended) - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Leg Exercises

STANDING HIP EXTENSION (Knee bent)

Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there
is no such thing as "spot reduction." Do
not do this exercise if you believe it will
remove fat from this area. Do it to
strengthen and build these muscles.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Grip on arch
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Secure the hand grip around the
arch of your foot. Keep this leg
bent at approximately 90º.
• Hold onto seat back pad to
stabilize yourself.
• Keep your spine in good posture,
with your chest lifted and abs
tight, maintain a very slight arch
in your lower back.

STANDING HIP EXTENSION (Knee extended)

Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there
is no such thing as "spot reduction." Do
not do this exercise if you believe it will
remove fat from this area. Do it to
strengthen and build these muscles.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Grip on arch
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Se c u re the hand grip around the
a rch of your foot. M ove your leg
ve ry slightly away from yo u r
m i dline - enough to move the
leg fre e ly.
• Very slightly bend the knee of
your support leg.
• Hold onto seat back pad to
stabilize yourself.
• Keep your spine in good posture,
with your chest lifted and abs
tight, maintaining a very slight
arch in your lower back.
Action:
• Initiate the movement by
tightening your glutes. E x t e n d
your hip by moving your entire leg
b a ck w a rd .
• Slowly move your leg as far as you
can, without allowing ANY
movement to occur at your waist.
• Then slowly return to the starting
position.
Key points:
• Make sure all of your motion
occurs at your hip, NOT your
waist or lower back.
• Keep your abs tight throughout
the entire exercise.
• Maintain exactly the same bend
in the knee of your moving leg
throughout the entire exercise.
Action:
• Initiate the movement by
tightening your glutes. E x t e n d
your hip by moving your entire leg
b a ck w a rd .
• Slowly move your leg as far as you
can, without allowing ANY
movement to occur at your waist.
• Then slowly return to the starting
position.
Key points:
• Make sure all of your motion
occurs at your hip, NOT your
waist or lower back.
• Keep your abs tight throughout
the entire exercise.
• Keep your leg in the same position
- slightly away from your body' s
m i dline through the entire exe rc i s e .