Bowflex ULTIMATE 2 - Standing Leg Kickback; Seated Calf Press

53
ACTION
START
FINISH
START
FINISH
Leg Exercises
Standing Hip Extension — (knee flexed)
START
START
• Standtoonesideofthe
Seat Rail, facing the Power
Rod
®
units.
• SecuretheFootHarness
around the foot 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:
Foot Harness
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.
Standing Hip Abduction
START ACTION
START
• StandtoonesideoftheSeat
Rail, one side next to Power
Rod
®
units.
• SecureFootHarnessonthefoot
furthest from the Power Rod
®
units. Keep leg straightened, but
knee loose.
• Adjustyourpositionsothat
there is some tension in the
cables at the start of this
exercise.
• Youmayuseyourhandonthe
Lower Lat Tower or Chest Bar to
stabilize movement.
• Slowlymovetheattached
leg outward, away from
the Power Rod
®
units, at a
30-45° angle, keeping your
hips and spine motionless.
• SlowlyreturntotheStart
position without relaxing
tension in your leg.
• Keepyourhipslevelduring
movement.
FINISH
Muscles worked:
GluteusMaximus
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keepyourchestlifted,spine
aligned, abs tight and a slight
arch in your lower back.
• Donotbendfromwaistor
lower back.
• Keepyourabstightthroughout
movement.
• Keepworkinglegstraightoronly
very slightly bent.
• Useonlyasmallrangeofmotion.