Download Bowflex Bowflex Sport Owner`s manual

Leg Exercises
Standing Leg Kickback—Hip and Knee Extension
Muscles worked:
START
FINISH
Gluteus Maximus
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Do not bend from your waist or lower
back.
70
Start
Action
• Stand to one side of the Seat
Rail, facing the Power Rod® unit.
• Secure the Ankle Cuff around
your foot farthest from the Rail.
Bend this leg approximately 90o.
• Bend forward 30-40o from your
hips (not your waist), and very
slightly bend the knee of your
supporting leg.
• Grasp the Upper Lat Tower to
stabilize your movement.
• Extend your leg with the Ankle
Cuff attached backwards, straightening your knee.
• Slowly move your leg as far as
you can without allowing any
movement at your waist, knee, or
lower back.
• Slowly return to the Start
position.