Standing Hip Extension W/Knee Flex; Leg Kickback - Bowflex Motivator Strength Training System Owner's Manual

STANDING HIP 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.
Starting position:
•Remove the bench.
•Facing the power rods, stand on the platform to one side of the rail.
•Secure the cuff around the ankle furthest from the rail. Keep this leg bent at approximately 90 degrees.
•Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your sup-
port leg.
•Keep your spine in good posture, with your chest lifted and abs tight, maintain a very slight arch in
your lower back.
Action:
•Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg
backward.
•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.

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.
Starting position:
•Remove the bench.
•Facing the power rods, stand on the platform to one side of the rail.
•Secure the cuff around the ankle furthest from the rail. Keep this leg bent at approximately 90 degrees.
•Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your sup-
port leg.
•Keep your spine in good posture with your chest lifted and abs tight, maintain a very slight arch in
your lower back.
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.
Leg Exercises
(Knee flexed)
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