Bowflex Xtreme 2 - Manual (Page 52)

Leg Exercises
Standing Hip Extension—
(knee flexed)
Standing Hip Extension—
(knee stabilized)
START ACTION
START
• Secure the Hand Grip around
the arch of your foot. Keep this
leg straight, but not locked at
the knee.
• Bend forward 30-40° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Hold onto the Seat Back Pad to
stabilize yourself.
• Initiate the movement by
tightening your glutes and
slowly pivoting 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 start position.
FINISH
START ACTION
START
• Secure the Hand Grip around
the arch of your foot. Bend this
leg approximately 90°.
• Bend forward 30-40° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Hold onto the Seat Back Pad to
stabilize yourself.
• Initiate the movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a 90°
angle.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grip on Arch of Foot (see Page 4)
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and
support foot on Standing Platform.
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in your
lower back.
• Do not bend from waist or lower back.
• Keep your knee stabilized in the 90°
angle position.
Muscles worked:
Gluteus Maximus
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grip on Arch of Foot (see Page 4)
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and
support foot on Standing Platform.
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in your
lower back.
• Do not bend from waist or lower back.
• Keep working leg straight or only very
slightly bent.
XTREME ® 2