Bowflex ULTIMATE 2 - Standing Hip Extension; Standing Hip Abduction

Leg Exercises
Squat — using Squat Attachment
START ACTION
START
• Removethebench
assembly
• Usethesquatattachment
and stand under it, feet a
little closer than shoulder
width, away from the
Power Rod
®
units and grab
each handle of the squat
attachment.
• Flattenyourback,tighten
your abs and keep your
chest up.
• Slowlysquatdownasyour
knees bend. Keep your
chest up, back flat as your
hips move backward.
• Lowertoapproximately90º
at your knees.
• Slowlyreturn,under
control, to the standing
position.
FINISH
Muscles worked:
Quadriceps; Hamstrings;
GluteusMaximus;Calfs
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
Success Tips
• Keepyourkneespointedthe
same direction as your toes.
• Keepyourheadandneckinline
with your torso.
• Paycloseattentiontoall
alignment and stabilization issues
on every part of every repetition!
Lunge
START ACTION
START
• Removethebench
assembly
• Liftthebenchassembly,
use the squat attachment
and stand under it facing
away from the Power Rod
®
units and grab each handle
of the squat attachment.
• Stepyourleftfootforward
and your right foot back on
the balls of the foot. Flatten
your back, tighten your abs
and keep your chest up.
• Slowlyloweryourtorsoby
bending your knees until
your left leg is parallel to
the floor.
• Yourrightfootshouldbefar
enough forward such that
when down the lower leg
should be vertical.
• Slowlyreturn,under
control, to the standing
position.
FINISH
Muscles worked:
Quadriceps; Hamstrings;
GluteusMaximus;Calfs
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
Success Tips
• Donotusetoomuchweight.
• Keepyourupperbodyvertical,
back straight.
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