Bowflex Elite™ home gym - Manual (Page 85)

61
Leg Exercises
Standing Hip Abduction
Seated Hip Adduction
START ACTION
START
• Sit sideways on the bench and
attach an Ankle Cuff to the ankle
closest to the Power Rods®.
• Sit far enough from the Power
Rods® that there is tension in the
cable at the start of the exercise.
• Lift leg with cuff in front of you,
at a 45° angle from your trunk
(toward Power Rods®)—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
START ACTION
START
• Stand to one side of the Seat Rail,
one side next to Power Rods®.
• Secure Ankle Cuff around the
ankle furthest from the Power
Rods®. Keep leg straightened, but
knee loose.
• Adjust your position so that there
is some tension in the cables at the
start of this exercise.
• You may use your hand on the
Lower Lat Tower or Chest Bar to
stabilize movement.
• Slowly move the attached leg
outward, away from the Power
Rods®, at a 30-45° angle,
keeping your hips and spine
motionless.
• Slowly return to the Start
position without relaxing tension
in your leg.
• Keep your hips level during
movement.
FINISH
Muscles worked:
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your lower
back.
• Do not bend from waist or lower back.
• Keep your abs tight throughout
movement.
• Keep working leg straight or only very
slightly bent.
• Use only a small range of motion.
Muscles worked:
Adductor Longus; Gluteus Medius
Bench Position:
Flat Bench Back
Accessory:
Ankle Cuff
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.