Bowflex Blaze Home Gym - Manual (Page 49)

49
Leg Exercises
Seated Hip Adduction
Seated Hip Abduction
Muscles Worked:
Adductor Longus and Gluteus Medius
Bench Position:
Horizontal
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Do not cross your leg with the
attached Cuff in front of your stabi-
lized leg.
• Keep your 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.
Muscles worked:
Piriformis and Gluteus Maximus
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your spine straight and your hips
level—do not raise your hips during
the motion.
• Use only a small range of motion.
• Keep your hips motionless throughout
this exercise.
FINISH
START FINISH
Start
• Sit sideways on the Bench, and
attach an Ankle Cuff to your ankle
closest to the Power Rod ® unit.
• Sit far enough from the Power
Rod ® unit to maintain tension in
the cable at the start of the exer-
cise.
• Lift your cuffed leg in front of you
at a 45
o
angle from your trunk
(toward the Power Rod ® unit)—
do not lock your knee.
• You may hold onto the Bench for
added stability.
Start
• Sit sideways on the Bench, and
secure an Ankle Cuff to your
ankle farthest from the Power
Rod ® unit.
• Sit far enough from the Power
Rod ® unit to maintain tension
in the cable at the start of the
exercise.
• Lift your cuffed leg in front of
you at a 45
o
angle from your
trunk (toward Power Rod ®
unit)—do not lock your knee.
• You may hold onto the Bench
for added stability.
Action
• Slowly allow your leg with the
attached Cuff to move inward
toward the center, as you face
forward, keeping your hips
and spine perfectly still.
• Keeping your leg still, slowly
move it back to the Start
position.
Action
• Slowly allow your cuffed leg
to move outward away from
the Power Rod ® unit, keeping
your hips and spine perfectly
still.
• Keeping your leg still, slowly
move it back to the Start
position.
START