Bowflex Revolution XP - Manual (Page 66)

leg exercises
64
Standing Hip Extension — (knee stabilized)
START FINISH
START
• Secure the Foot Harness on 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
Muscles worked:
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on 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.
Standing Hip Extension — (knee flexed)
START FINISH
START
• Secure the Foot Harness on 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
hamstrings. Slowly pivot your
leg from your hip. Move your
entire leg backward, to a straight
position.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist or lower
back.
• Slowly return to Start position.
FINISH
Muscles worked:
Gluteus Maximus; Hamstring muscles
Position:
Standing—facing machine. Seat
removed.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Keep your knees slightly bent and
support foot on 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.