Bowflex Ultimate 2 - Manual (Page 56)

Leg Exercises
Seated Hip Adduction
START ACTION
START
• Sit sideways on the bench and
attach a Foot Harness to the
ankle closest to the Power Rod ®
units.
• Sit far enough from the Power
Rod ® units that there is tension
in the cable at the start of the
exercise.
• Lift leg with harness in front
of you, at a 45° angle from
your trunk (toward Power Rod ®
units)—do not lock your knee.
• You may hold onto the bench
for added stability.
• Slowly allow the attached
leg to move inward, toward
the center as you face
forward, keeping your hips
and spine perfectly still.
• Keeping the leg still, slowly
move it back into the Start
position.
FINISH
Muscles worked:
Adductor Longus; Gluteus Medius
Bench Position:
Flat Bench Back
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Do not cross the attached leg in
front of the stabilized leg.
• Keep 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 motion.
• Use only a small range of motion.
Seated Hip Abduction
START ACTION
START
• Sit sideways on the bench and
attach a Foot Harness to the
ankle farthest from the Power
Rod ® units.
• Sit far enough from the Power
Rod ® units that there is tension
in the cable at the start of the
exercise.
• Lift leg with harness in front
of you, at a 45° angle from
your trunk (toward Power Rod ®
units)—do not lock your knee.
• You may hold onto the bench for
added stability.
• Slowly allow the attached
leg to move outward, away
from the Power Rod ® units,
keeping your hips and spine
perfectly still.
• Keeping the leg still, slowly
move it back into the Start
position.
FINISH
Muscles worked:
Piriformis; Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• 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.
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