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START
FINISH
START ACTION
START
FINISH
Leg Exercises
Leg Kickback – Hip and Knee Extension
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:
• Do not allow waist, lower back or
supportive hip to move.
• Keep abs tight throughout entire
exercise.
START
FINISH
• Secure cuff 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.
• Extend entire leg backward,
straightening knee.
• Slowly move leg as far as you
can, without allowing ANY
movement to occur at waist.
• Slowly return to start position.
Hip Flexion – Knee Flexion
Muscles worked:
Muscles on front of hips (iliopsoas,
rectus femoris).
Position:
Standing to the left or right of
machine facing away
Accessory:
Hand Grip on ankle
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 chest lifted and trunk muscles
tight throughout entire exercise.
• Allow lower leg to hang in the direc
-
tion of cable at all times.
START
FINISH
• Use Center Cross Bar as a
stabilizer.
• Secure a hand grip around one
of ankles.
• Straighten, but do not lock,
knee of support leg.
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
• Lift knee up and in
toward torso.
• Allowing knee to bend as you
move, bring knee up as far as
you can, without allowing ANY
movement to occur at waist or
lower back.
• Slowly return to start position
without resting leg muscles.
50
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 52 8/16/2006 3:41:32 PM