Leg Kickback (BowFlex Standing)

Hip extension and knee extension Muscles worked: This exercise 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 from this area — do it to strengthen and build these muscles. Pulley position: Narrow. Starting 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 very 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 arch in your lower back. Motion: • Extend your entire leg backward, straightening the knee. • Slowly move your leg backward as far as you can, without allowing ANY movement to occur at your waist. • Then slowly return to the starting position. Key points: • Do not allow your waist, lower back or supportive hip to move. • Keep your abs tight throughout the entire exercise.
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