Bowflex ElitePlus Home Gym User Manual


 
60
Leg Exercises
Standing Hip Extension — (knee fl exed)
Standing Hip Extension — (knee stabilized)
START ACTION
START
Stand to one side of the Seat
Rail, facing the Power Rods®.
Secure the Ankle Cuff around
the ankle furthest from the rail.
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
slowly pivoting your leg from
your hip. Move your entire leg
backward and then lift it slightly
behind you.
Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
Slowly return to Start position.
FINISH
START ACTION
START
Stand to one side of the Seat
Rail, facing the Power Rods®.
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.
Initiate the movement by
tightening your glutes and slowly
pivoting 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
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.
Muscles worked:
Gluteus Maximus; Biceps Femoris;
Semimembranosus; Semitendinosus
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.
Keep your knee stabilized in the 90°
angle position.