Bowflex XTREME.SE Owner's Manual page 51

Leg Exercises
Standing Hip Extension- Knee Bent
iVluscies worked:
Buttocks ;_Ie;t (glutens m;tximus).
Position:
Standing - fitcing machine
Accessory:
H;md (;rip on arch
Pulleys:
Squat Pulley F_;mle
Beforegou Begin:
Remove Seat ;rod i,eg Extension
Key Points:
* Make sure ;ill motion occms ;it
hip, NOT w;dst or lower back.
* Keep ;d)s ugbt throughout entire
exercise.
* M;dnmin exactly the same
bend in the knee of moving leg
throughout enure exercise.
START
START
* Secure h;md grip _lrotmd arch
of f_ot. Keep this leg bent at
;tpproximately 90 °.
* Hold onto seat back pad to
stabilize yourself.
* Keep spine in good posture,
chest lif*ed, ;d)s fight. Maintain
a slight arch in lower back.
FINISH
ACTION
= Tighten glutes. Extend hip by
moving endie leg backward.
* Slowly move leg ;is fitr as you
can, with(mr allowing ANY
movement to occur at waist.
* Slowly IetuIn to start position.
Standing Hip Extension-
Knee Extended
iVluscies worked:
Buttocks ;tIe;t (glutens m;tximus).
Position:
Standing - f_tcing machine
Accessory:
H;md (;rip on arch
Pulleys:
Squat Pulley F_;mle
Beforegou Begin:
Remove Seat ;rod Leg Extension
Key Points:
* Make sure all motion occurs ;it hip,
NOT waist or lower back.
* Keep _d)sugbt throughout entire
exercise.
* Keep leg in s;mle position - slightly
;tw_tyf_om body's midline through
entue exercise.
START
START
* Secure h;md grip ;lrotmd arch
of f_ot. Move leg very slightly
;tw;ty f?om midline - enough
to move leg fieely.
* Very slightly bend knee of
support leg.
* Hold onto seat back pad to
stabilize yourselfi
* Keep spine in good posture,
chest lifted, ;d)s fight. Maintain
a slight arch in lower back.
ACTION
= Tighten glutes. Extend hip by
moving entire leg backward.
* Slowly move leg ;is fitr as you
can, withot_t allowing ANY
movement to occur at waist.
* Slowly IetuIn to start position.
gox_lex Xtreme' SE ()x_ner's Mant_al 4[)