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START ACTION
START
FINISH
START ACTION
START
FINISH
START
FINISH
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at
hip, NOT waist or lower back.
• Keep abs tight throughout entire
exercise.
• Maintain exactly the same
bend in the knee of moving leg
throughout entire exercise.
Standing Hip Extension – Knee Bent
Leg Exercises
• Secure hand grip around arch
of foot. Keep this leg bent at
approximately 90º.
• Hold onto seat back pad to
stabilize yourself.
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
• Tighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
• Slowly return to start position.
Standing Hip Extension – Knee Extended
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip,
NOT waist or lower back.
• Keep abs tight throughout entire
exercise.
• Keep leg in same position – slightly
away from body’s midline through
entire exercise.
• Secure hand grip around arch
of foot. Move leg very slightly
away from midline – enough
to move leg freely.
• Very slightly bend knee of
support leg.
• Hold onto seat back pad to
stabilize yourself.
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
• Tighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
• Slowly return to start position.
START
FINISH
Bowflex Xceed
™
Owner’s Manual
49
Costco_BFX_Xceed_OM_FINAL_print.indd 51 8/16/2006 3:41:30 PM