Bowflex Revolution - Manual (Page 77)

Leg Exercises
75
Standing Hip Extension — (knee flexed)
START FINISH
START
• Stand to one side of the Seat
Rail, facing the engine.
• Secure the Foot Harness around
the foot 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
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
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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 tension on the cable. Do not let
the ball on the cable rest against the
pulley.
Standing Leg Kickback — Hip and Knee Extension
START FINISH
START
• Stand to one side of the Seat
Rail, facing the engine.
• Secure the Foot Harness 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
Muscles worked:
Gluteus Maximus; Hamstring muscles
Bench Position:
Removed
Accessory:
Foot Harness
Adjustable Arm Position:
9
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.