Bowflex 2 Home Gym User Manual


 
55
Leg Exercises
FINISH
START
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 because you believe it will remove
fat from this area — do it to strengthen and
build these muscles.
Pulley position: Narrow.
Starting position:
• Remove the bench.
• Facing the Power Rods, stand on the
platform to one side of the rail.
• Secure the cuff around the foot farthest from
the rail. Bend this leg to 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.
Motion:
• Extend your entire leg backward,
straightening the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to
occur at your waist.
• Then slowly return to the starting position.
Key points:
• Do not allow your waist, lower back or
supportive hip to move.
• Keep your abs tight throughout the entire
exercise.
STANDING LEG KICKBACK — Hip extension and knee extension
FINISH
START
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 because you believe it will remove
fat from this area — do it to strengthen and
build these muscles.
Pulley position: Narrow.
Starting position:
• Face the Power Rods, standing along side the
bench.
• Secure the cuff around the foot farthest from
the bench.
• Kneel with closest leg on the bench, bend
forward at the hips (not the waist) and place
the hands on the bench.
• Bend the hip and knee while maintaining
tension from the cable.
Motion:
• Extend your entire leg backward,
straightening the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to
occur at your waist.
• Then slowly return to the starting position.
Key points:
• Do not allow your waist, lower back or
supportive hip to move.
• Keep your abs tight throughout the entire
exercise.
KNEELING LEG KICKBACK Hip extension and knee extension
The Kneeling Leg Kickback utilizes a unique cuff
placement. Simply separate the cuff from the
handle, sliding the handle half way between the
cable D-ring and the cuff. Place the toes/ball of
your foot between the handle and cable D-ring,
positioning the handle under the arch of the foot.
Then slip the cuff over the heel of the shoe.