Bowflex ULTIMATE - Ankle and Deadlift Variations

Leg Exercises
STANDING LEG KICKBACK Hip extension and knee extension
Muscles worked: This exeicise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember; there is
no such thing as "spot reduction." Do not do
this exercise because you believe it will remove
fat flora this area do it to strengthen and
build these muscles.
Motion:
• Extend your entire leg backward,
straightening the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to
occor at your waist.
• Then slowly return to the starting position.
Pulley position: Narro_
Starling position:
• Remove the bench.
• Facing the Power Rods, stand on the
platform to one side of the rail.
• Secure the cuff around the foot farthest from
the rail. Bend this leg to approximately 90
degrees.
• Bend over 30 45 degrees from your hips (not
your waist) and veiy slightly bend the knee
of your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight inch in your lower back.
Key points:
• Do not allow your waist, lower back or
supportive hip to move.
• Keep your abs tight throughout the entire
exelcise.
START
FINISH
KNEELING LEG KICKBACK Hip extension and knee extension
Muscles worked: This exeivise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember; there is
no such thing as "spot reduction." Do not do
this exercise because you believe it will remove
fat flora this area do it to snengthen and
build these muscles.
Motion:
• Extend your entire leg backward,
straightening the knee.
• Slowly move your leg backward as far as you
can, without allowing ANY movement to
occor at your waist.
• Then slowly return to the starting position.
Pulley position: Narro_
Starling position:
• Face the Power Rods, standing along side the
bench.
• Secure the cuff around the foot farthest from
the bench.
• Kneel with closest leg on the bench, bend
forward at the hips (not the waist) and place
the hands on the bench.
• Bend the hip and knee while maintaining
tension fl'om the cable.
Key points:
• Do not allow your waist, lower back or
supportive hip to move.
• Keep your abs tight throt_ghot_t the enti_e
exelcise.
The Kneeling Leg Kickback utilizes a unique cuff
placement. Simply separate the cuff from the
handle, sliding the handle half way between the
cable D-ring and the cuff. Place the toes/ball of
your foot between the handle and cable D-ring,
positioning the handle under the arch of the foot,
Then slip the cuff over the heel of the shoe.
START
FINISH
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