Standing Hip Abduction; Standing Hip Adduction - Bowflex PR3000 Owner's Manual

Leg Exercises

Standing Hip Abduction

Muscles Worked
Gluteus Maximus
Machine Set-Up
• Standing - Facing right or left
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
• This exercise does not burn fat from the hips but
builds strength and stability.
• Keep your working leg straight or only very slightly
bent and your hips level.
• Use only a small range of motion.

Standing Hip Adduction

Muscles Worked
Gluteus Maximus, Adductor Longus
Machine Set-Up
• Standing - Facing right or left
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the Hand Grip to the Cables farthest from the
active ankle.
Success Tips
• Do not cross the attached leg in front of the
stabilized leg.
• Keep your abs tight and do not lift your hips or
excessively arch your back.
• Keep your spine straight and your hips level.
• Do not raise your hips during the motion.
• Use only a small range of motion.
Exercises
29
Owner's Manual