Bowflex Elite™ Plus home gym - Manual (Page 86)

62
Leg Exercises
Standing Hip Extension
— (knee fl exed)
Standing Hip Extension
— (knee stabilized)
START ACTION
START
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around the
ankle furthest from the rail.
• Bend forward 30-40° from your
hips (not your waist) and very
slightly bend the knee of your
supporting leg.
• 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
START ACTION
START
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around the
ankle furthest from the rail. 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.
• Initiate the movement by
tightening your glutes and slowly
pivoting 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
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• 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.
Muscles worked:
Gluteus Maximus; Biceps Femoris;
Semimembranosus; Semitendinosus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• 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.