Bowflex Elite™ Plus home gym - Manual (Page 88)

64
Leg Exercises
Seated Hip Abduction
Standing Leg Kickback
— Hip and Knee Extension
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.
• Extend the active leg backwards,
straightening the knee.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to the
Start position.
FINISH
START ACTION
START
• Sit sideways on the bench and
attach an Ankle Cuff to the ankle
farthest from the Power Rod® unit.
• Sit far enough from the Power
Rod® unit 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 Rod® unit)—do not lock
your knee.
• You may hold onto the bench for
added stability.
• Slowly allow the attached leg to
move outward, away from the
Power Rod® unit, keeping your
hips and spine perfectly still.
• Keeping the leg still, slowly move
it back into the Start position.
FINISH
Muscles worked:
Piriformis; Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your hips
level—do not raise your hips during
motion.
• Use only a small range of motion.
• Keep your hips motionless throughout
this exercise.
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.