Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 62)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Standing Hip Adduction

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Standing Hip Abduction

Muscles worked:

Sides of hips (gluteus medius), especially on

the standing/support side.

Position:

Stand to left or right of machine –

facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s$ONOTUSETHISEXERCISEFORLOSINGFATFROM

hips. It will not make hips smaller. Use it to

develop hip strength and stability.

s5SEASMALLRANGEOFMOTION-OREISNOT

better.

s+EEPSPINESTRAIGHTANDHIPSLEVEL4RYNOTTO

raise hips when raising leg

to the side.

s3TANDTOONESIDEOFPLATFORMWITH

one side near machine. Slide

hand grip to ankle furthest from

machine (outside leg).

s3TANDUPSTRAIGHTLIFTCHESTTIGHTEN

abs and maintain a slight arch in

lower back.

s!DJUSTPOSITIONSOTHEREISSOME

resistance in cables.

s3LOWLYMOVEATTACHEDLEGOUTTO

SIDEAWAYFROMPULLEY

keeping hips and spine still.

s3LOWLYRETURNTOSTARTPOSITION

without relaxing muscles.

Muscles worked:

Insides of thighs (adductor muscle

groups). Also, the outside of hip

(gluteus medius) on support leg.

Position:

Stand to left or right of machine –

facing outward

Accessory:

Hand Grip over ankle

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s$ONOTUSEEXERCISEFORLOSINGFATFROMTHIGHS

Use it to develop hip strength and stability.

s$ONOTCROSSATTACHEDLEGINFRONTOFSTANDING

support leg. Use a small range of motion.

More is not better.

s+EEPSPINESTRAIGHTANDHIPSLEVEL4RYNOTTO

raise hips when raising leg to side or drop the

hip when returning to start position.

s3LOWLYALLOWATTACHEDLEGTOMOVE

INTOWARDSUPPORTLEG

keeping hips and spine still.

s3LOWLYDRAWLEGBACKTOSTARTPOSI-

tion.

s3TANDTOONESIDEOFPLATFORMWITH

one side near machine. Slide

a hand grip over ankle nearest

machine (inside leg).

s3TANDSTRAIGHTLIFTCHESTTIGHTENABS

and maintain a slight arch in lower

back.

s!DJUSTPOSITIONAWAYFROMMACHINE

so there is room to move attached

leg toward pulley.

Leg Exercises

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Bowflex Bowflex Xtreme 2 SE User Manual Page 62

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