Bowflex XTREME.SE Owner's Manual page 54

Leg Exercises
Standing Hip Adduction
iVluscles worked:
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
Position:
Stand to left or right of machine -
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and i,eg Extension
Key Points:
* Do not use exercise for losing fat flom thighs.
Use it to develop hip strength and stability.
* Do not cross attached
leg in flont of standing/
support leg. Use a small range of motion.
More is not better.
* Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start posiOon.
START
START
* Stand to one side of platfbrm
with one side near machine.
Slide a hand grip over anlde
nearest machine (inside leg).
* Stand straight, lift chest, Oghten
abs and maintain a slight arch in
lower back.
Adjust posiOon away flom
machine so there is room to
move attached leg toward pulley.
ACTION
_' Slowly allow attached
leg to
move in toward support leg
(30-45°), keeping hips and
spine s011.
* Slowly draw leg back to start
posi0on.
Standing Hip Abduction
Muscles worked:
Sides of hips (glutens medius), especially
on the standing/support side.
Position:
Stand to left or right of machine -
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
* Do not use dlis exercise for losing fat
fiom hips. It will not make hips smaller.
Use it to develop hip strength and
stability.
* Use a small range of motion. More is
not better.
* Keep spine straight and hips level. Try
not to raise hips when raising leg
to the side.
START
START
* Stand to one side of plat-
fbrm with one side near
machine. Slide band grip to
ankle fl_rthest flom machine
(outside leg).
* Stand up smfight, lift chest,
Ogbten abs and maintain a
slight arch in lower back.
" Adjust posiOon so there is
some resistance in cables.
ACTION
* Slowly move attached leg out to
side away flom pulley (30-45°),
keeping hips and spine s011.
* Slowly ret/lrn to start posiOon
without relaxing muscles.
52 gox_lex Xtreme' SE Ox_ner's Manual