Leg exercises, Leg kickback, Hip flexion – Bowflex Xtreme 2 SE User Manual

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Bowflex Xtreme

®

2 SE Owner’s Manual

Leg Kickback

– Hip and Knee Extension

Muscles worked:

Buttocks area (gluteus maximus).

Position:

Standing – facing machine

Accessory:

Hand Grip on arch

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Do not allow waist, lower back or

supportive hip to move.

• Keep abs tight throughout entire

exercise.

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• Secure cuff around arch of

foot. Keep this leg bent at

approximately 90º.

• Hold onto seat back pad to

stabilize yourself.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Extend entire leg backward,

straightening knee.

• Slowly move leg as far as you

can, without allowing ANY

movement to occur at waist.

• Slowly return to start position.

Hip Flexion

– Knee Flexion

Muscles worked:

Muscles on front of hips (iliopsoas,

rectus femoris).

Position:

Standing to the left or right of

machine facing away

Accessory:

Hand Grip on ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Make sure all motion occurs at hip,

NOT waist or lower back.

• Keep chest lifted and trunk muscles

tight throughout entire exercise.

• Allow lower leg to hang in the direc-

tion of cable at all times.

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• Use Center Cross Bar as a

stabilizer.

• Secure a hand grip around one

of ankles.

• Straighten, but do not lock,

knee of support leg.

• Keep spine in good posture,

chest lifted, abs tight. Maintain

a slight arch in lower back.

• Lift knee up and in

toward torso.

• Allowing knee to bend as you

move, bring knee up as far as

you can, without allowing ANY

movement to occur at waist or

lower back.

• Slowly return to start position

without resting leg muscles.

Leg Exercises

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