Bowflex Xtreme 2 - Manual (Page 54)

Leg Exercises
Leg Kickback—
Hip and Knee Extension
Hip Flexion—
Knee Flexion
START ACTION
START
• Secure a Hand Grip around
the ankle furthest from the
Power Rod® unit.
• Bend forward 30-40° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• Initiate the movement by lifting
your knee up and in, toward
your torso.
• 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 without relaxing your
leg muscles.
FINISH
START ACTION
START
• Secure a Hand Grip to the arch
of one foot. Keep this leg bent
approximately 90˚.
• Stand far enough from the Power
Rod® unit that there is tension
in the cable at the start of the
exercise.
• Do not lock your
supporting knee.
• Hold onto the Seat Back Pad
or Center Cross Bar for added
stability.
• Slowly push the attached leg
outward, away from the Power
Rod® unit, straightening the knee,
but keeping your hips and spine
perfectly still.
• Slowly move it back into the start
position.
FINISH
Muscles worked:
Piriformus; 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
• Lift your chest, keep your knees
slightly bent and support foot on
Standing Platform.
• Keep your spine straight and your
hips level—do not raise your hips
during motion.
• Use only a small range of motion.
• Keep your hips motionless throughout
this exercise.
Muscles worked:
Iliopsoas; Rectus Femoris
Position:
Standing—facing right or left
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Attach the Hand Grip to the Cables
farthest from the active ankle.
• 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.
• Allow active leg to hang in the direction
of the cable throughout movement.
XTREME ® 2