Bowflex Ultimate - Manual (Page 57)


Leg Exercises
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks area
(gluteus maximus). Remember, there is no such
thing as “spot reduction.” Do not do this exercise
because you believe it will remove fat from
this area — do it to strengthen and build these
muscles.
Pulley position: Narrow.
Starting position:
• Remove the bench.
• Facing the Power Rods ® , stand on the platform to
one side of the rail.
• Secure the cuff around the foot farthest from the
rail. Bend this leg to approximately 90 degrees.
• Bend over 30-45 degrees from your hips (not your
waist) and very slightly bend the knee of your
support leg.
• Keep your spine in good posture, with your chest
lifted, abs tight and maintain a very slight arch in
your lower back.
Motion:
• Extend your entire leg backward, straightening
the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
Key points:
• Do not allow your waist, lower back or supportive
hip to move.
• Keep your abs tight throughout the entire
exercise.
Standing Leg Kickback
Hip extension and knee extension
Muscles worked: This exercise strengthens
and develops the muscles of your buttocks area
(gluteus maximus). Remember, there is no such
thing as “spot reduction.” Do not do this exercise
because you believe it will remove fat from
this area — do it to strengthen and build these
muscles.
Pulley position: Narrow.
Starting position:
• Face the Power Rods ® , standing along side the
bench.
• Secure the cuff around the foot farthest from the
bench.
• Kneel with closest leg on the bench, bend
forward at the hips (not the waist) and place the
hands on the bench.
• Bend the hip and knee while maintaining tension
from the cable.
Motion:
• Extend your entire leg backward, straightening
the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to occur at
your waist.
• Then slowly return to the starting position.
Key points:
• Do not allow your waist, lower back or supportive
hip to move.
• Keep your abs tight throughout the entire
exercise.
Kneeling Leg Kickback
Hip extension and knee extension
The Kneeling Leg Kickback utilizes a unique cuff placement. Simply
separate the cuff from the handle, sliding the handle half way between
the cable D-ring and the cuff. Place the toes/ball of your foot between the
handle and cable D-ring, positioning the handle under the arch of the foot.
Then slip the cuff over the heel of the shoe.
FINISH
START
FINISH
START