Bowflex XTL - Manual (Page 49)

STANDING HIP EXTENSION
(Knee flexed)
Muscles worked:
This exercise strengthens and develops the muscles of your buttocks area
(gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you
believe it will remove fat from this area. Do it to strengthen and build these muscles.
Starting position:
•Remove the bench.
•Facing the power rods, stand on the platform to one side of the rail.
•Secure the cuff around the ankle furthest from the rail. Keep this leg bent at approximately 90
degrees.
•Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of
your support leg.
•Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight
arch in your lower back.
Action:
•Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg
backward.
•Slowly move your leg as far as you can, without allowing ANY movement to occur at your
waist.
•Then slowly return to the starting position.
Key points:
•Make sure all of your motion occurs at your hip, NOT your waist or low back.
•Keep your abs tight throughout the entire exercise.
•Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise.
STANDING HIP FLEXION
(Knee flexion)
Muscles worked:
This exercise primarily develops and strengthens the muscles on the front of
your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips.
Starting position:
•Remove the bench.
•Stand on the base platform, facing away from the power rods, on one side of the bench.
•Secure the cuff around the ankle furthest from the rail.
•Straighten, but do not lock, the knee of your support leg.
•Keep your spine in good posture with your chest lifted, abs tight and maintain a very slight
arch in your lower back.
Action:
•Initiate the movement by lifting your knee up and in toward your torso.
•Allowing the knee to bend as you move, bring your knee upward as far as you can, without
allowing ANY movement to occur at your waist or lower back.
•Slowly return to the starting position without resting your leg muscles.
Key points:
•Make sure all of your motion occurs at your hip, NOT your waist or lower back.
•Keep your chest lifted and trunk muscles tight throughout the entire exercise.
•Allow your lower leg to hang in the direction of the cable at all times.
Leg Exercises
FINISH
START
FINISH
START
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