Bowflex Xtreme 2 - Manual (Page 53)

Leg Exercises
Standing Hip Abduction
Standing Hip Adduction
START ACTION
START
• Secure Hand Grip/Ankle Cuff
over the ankle closest to the
Power Rod® unit. 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
Seat Back Pad or Center Cross
Bar to stabilize movement
• Slowly allow the attached leg to
move inward, toward the support
leg (30–45˚) as you face forward,
keeping your hips and spine
perfectly still.
• Keeping the leg still, slowly move
it back into the start position.
FINISH
START ACTION
START
• Secure Hand Grips over the
ankle furthest from the Power
Rod® unit. 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
Seat Back Pad or Center Cross
Bar to stabilize movement.
• Slowly move the attached leg
outward, away from the Power
Rod® unit, 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 Medius
Position:
Stand—facing left or right
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• This exercise does not burn fat from hips
but builds strength and stability.
• Keep working leg straight or only very
slightly bent and your hips level.
• Use only a small range of motion.
Muscles worked:
Gluteus Medius; Adductor Longus
Position:
Stand—facing left or right
Accessory:
Hand Grip on Ankle (see Page 4)
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Attach the Hand Grip to the Cables
farthest from the active ankle.
• 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 hips during motion.
• Use only a small range of motion.
XTREME ® 2