Bowflex Xtreme - Manual (Page 63)

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61
Leg Exercises
Standing Hip Adduction
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Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially
on the standing/support side.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not use this exercise for losing fat
from hips. It will not make hips smaller.
Use it to develop hip strength and
stability.
• Use a small range of motion. More is
not better.
• Keep spine straight and hips level. Try
not to raise hips when raising leg
to the side.
• Stand to one side of platform
with one side near Power
Rod ® unit. Slide hand grip to
ankle furthest from machine
(outside leg).
• Stand up straight, lift chest,
tighten abs and maintain a
slight arch in lower back.
• Adjust position so there is
some resistance in cables.
• Slowly move attached leg out to
side away from pulley (30-45º),
keeping hips and spine still.
• Slowly return to start position
without relaxing muscles.
Muscles worked:
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not use exercise for losing fat from thighs.
Use it to develop hip strength and stability.
• Do not cross attached leg in front of standing/
support leg. Use a small range of motion.
More is not better.
• Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start position.
• Slowly allow attached leg to
move in toward support leg
(30-45º), keeping hips and
spine still.
• Slowly draw leg back to start
position.
• Stand to one side of platform
with one side near Power Rod ®
unit. Slide a hand grip over
ankle nearest machine (inside
leg).
• Stand straight, lift chest, tighten
abs and maintain a slight arch in
lower back.
• Adjust position away from
machine so there is room to
move attached leg toward pulley.