Bowflex ULTIMATE 2 - Dorsi Flexion; Leg Press

Leg Exercises
Seated Hip Adduction
START ACTION
START
• Sitsidewaysonthebenchand
attach a Foot Harness to the
ankle closest to the Power Rod
®
units.
• SitfarenoughfromthePower
Rod
®
units that there is tension
in the cable at the start of the
exercise.
• Liftlegwithharnessinfront
of you, at a 45° angle from
your trunk (toward Power Rod
®
units)—do not lock your knee.
• Youmayholdontothebench
for added stability.
• Slowlyallowtheattached
leg to move inward, toward
the center as you face
forward, keeping your hips
and spine perfectly still.
• Keepingthelegstill,slowly
move it back into the Start
position.
FINISH
Muscles worked:
AdductorLongus;GluteusMedius
Bench Position:
Flat Bench Back
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Donotcrosstheattachedlegin
front of the stabilized leg.
• Keepabstightanddonotliftyour
hips or excessively arch your
back.
• Keepyourspinestraightandyour
hips level—do not raise your hips
during motion.
• Useonlyasmallrangeofmotion.
Seated Hip Abduction
START ACTION
START
• Sitsidewaysonthebenchand
attach a Foot Harness to the
ankle farthest from the Power
Rod
®
units.
• SitfarenoughfromthePower
Rod
®
units that there is tension
in the cable at the start of the
exercise.
• Liftlegwithharnessinfront
of you, at a 45° angle from
your trunk (toward Power Rod
®
units)—do not lock your knee.
• Youmayholdontothebenchfor
added stability.
• Slowlyallowtheattached
leg to move outward, away
from the Power Rod
®
units,
keeping your hips and spine
perfectly still.
• Keepingthelegstill,slowly
move it back into the Start
position.
FINISH
Muscles worked:
Piriformis;GluteusMaximus
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keepyourspinestraightandyour
hips level—do not raise your hips
during motion.
• Useonlyasmallrangeofmotion.
• Keepyourhipsmotionless
throughout this exercise.
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