Leg Kickback; Hip Flexion - Bowflex Xtreme Assembly Instructions & Owner's Manual

LEG KICKBACK - Hip and knee extension
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 cuff 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.
HIP FLEXION - Knee Flexion
Muscles worked: This exercise primarily
develops and strengthens the muscles on
the front of your hips (iliopsoas and rectus
femoris) that are primarily responsible for
bending or flexing your hips.
Position: Standing to the left or right of
your machine facing away
Seat: R e m ove d
Accessory Used: Hand Grip on ankle
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Use the Center Cross Bar as a
s t a b l i l i ze r.
• Secure a hand grip around one of
your ankles.
• Straighten, but do not lock, the
knee of your support leg.
• Keep your spine in good posture
with your chest lifted, abs tight
and maintain a very slight arch in
your lower back.
Leg Exercises
Action:
• Extend your entire leg backwards,
straightening the knee.
• 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:
• Do not allow your waist, lower
back or supportive hip to move.
• Keep your abs tight throughout
the entire exercise.
Action:
• Initiate the movement by lifting yo u r
knee up and in tow a rd your torso.
• Allowing the knee to bend as you
move, bring your knee upward as
far as you can, without allowing
ANY movement to occur at your
waist or lower back.
• Sl ow ly re t u rn to the starting position
without resting your leg mu s cl e s .
Key points:
• Make sure all of your motion
occurs at your hip, NOT your
waist or lower back.
• Keep your chest lifted and trunk
muscles tight throughout the
entire exercise.
• All ow your lower leg to hang in the
d i re c t i on of the cable at all times.
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