Standing Hip Extension; Standing Hip Abduction - Bowflex Sport Owner's Manual

Muscles worked:
Gluteus Maximus; Biceps Femoris;
Semimembranosus; Semitendinosus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Do not bend from your waist or lower
back.
• Keep your knee stabilized in the 90
position.
Muscles Worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your hip—
keep the rest of your body motionless.
• Keep your abs tight, and do not lift your
hips or excessively arch your back.
• You should feel tension in the outside of
your glutes throughout the entire motion.
68
Standing Hip Extension—(knee stabilized)
o
angle

Standing Hip Abduction

START
Start
• Stand to one side of the Seat
Rail, facing the Power Rod
• Secure the Ankle Cuff around
your outside ankle (farthest from
the rail).
o
• Bend forward 30-40 from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
START
Start
• Stand to one side of the Seat
Rail, one side next to the Power
®
Rod unit.
• Secure the Ankle Cuff around
your ankle farthest from the
®
Power Rod unit. Keep your leg
straight but your knee loose.
• Adjust your position so that there
is some tension in the Cables at
the start of this exercise.
• Grasp the Upper Lat Tower to
stabilize your movement.
Leg Exercises
FINISH
Action
• Initiate the movement by tight-
®
unit. ening your glutes, and slowly
pivot your leg from your hip.
Move your entire leg backward,
and then lift it slightly behind
you.
• Slowly move your leg as far as
you can without allowing any
movement at the waist, knee, or
lower back.
• Slowly return to the Start
position.
FINISH
Action
• Slowly move your leg with the
Ankle Cuff outward away from
®
the Power Rod
angle, keeping your hips and
spine motionless.
• Slowly return to the Start position
without relaxing tension in your
leg.
• Keep your hips level during
movement.
o
unit at a 30-45