Bowflex XTL - Manual (Page 52)

LYING LEG EXTENSION
Muscles worked:
This exercise allows you to strengthen and develop the front part of your
upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints.
Starting position:
•Sit on the bench facing the power rods and attach the handle to the corresponding ankle.
•Lie back on the bench so that your head is supported by the bench.
•Bend your working leg at the knee and bend your hip until your knee is pointing up, keeping
your lower leg relaxed.
•Grasp your working thigh with both hands around the back of the knee.
•Place the uninvolved foot on the floor or bench, relax your neck, straighten your spine, lift your
chest, tighten your abs, and maintain a very slight arch in your lower back.
Action:
•Slowly straighten your leg, moving only your knee/lower leg.
•Slowly return to the starting position without relaxing the quad.
Key points:
•Keep your upper thigh motionless throughout the exercise.
•Keep your spine in good posture with your chest lifted, abs tight and a very slight arch in your
lower back.
STANDING HIP ABDUCTION
Muscles worked:
This exercise will not burn off fat from your hips or “outer thighs”! There is
no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on
the sides of your hips (gluteus medius), especially on the standing/support side. Use very light
resistance and small range of motion on this exercise. Think of this exercise as a tool for challenging your
ability to stabilize your hip on the supportive leg. There is virtually no other benefit.
Starting position:
•Remove the bench, stand with one side near the Power Rods, and attach a handle /strap to the
ankle furthest from the machine (outside leg).
•Stand up straight, lift your chest, tighten your abs and maintain a very slight arch in your lower
back.
•Adjust your position so that there is some resistance in the cables.
•In the beginning, you may hold on to the Power Rods for added stability.
Action:
•Slowly move the attached leg outward to the side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
•Slowly return to the starting position without relaxing.
Key points:
•Do not use this exercise for losing fat from your hips. It will not make your hips smaller. Use it
to develop hip strength and stability.
•Use a very small range of motion. More is not better.
•Keep your spine straight and your hips level. Try not to raise your hips when raising your leg
to the side.
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Leg Exercises 50