![background image](http://html2.mh-extra.com/html/nautilus/ns200/ns200_owners-manual_3540457023.webp)
Muscles worked:
This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as
spot reduction
. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Starting position:
•
Facing the machine.
•
Secure the cuff around the foot. Keep this
leg bent at 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:
•
Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
•
Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
•
Then slowly return to the starting position.
Key points:
•
Make sure all of your motion occurs at your
hip, NOT your waist or low back.
•
Keep your abs tight throughout the entire
exercise.
•
Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
STANDING HIP EXTENSION
— Knee stabilized in flexion
FINISH
START
19
Muscles worked:
This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there is
no such thing as
spot reduction
. This exercise
will not remove fat from this area, but it will
strengthen and build these muscles.
Position:
Leg extension/curl station.
Starting position:
•
Face the machine.
•
Place roller behind ankle. Keep this leg bent
at 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. Grasp the
press arm handles for stability.
Motion:
•
Initiate the movement by tightening your
glutes. Extend your hip by moving your
entire leg backward.
•
Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist.
•
Then slowly return to the starting position.
Key points:
•
Make sure all of your motion occurs at your
hip, NOT your waist or low back.
•
Keep your abs tight throughout the entire
exercise.
•
Maintain exactly the same bend in the knee
of your moving leg throughout the entire
exercise.
STANDING LEG CURL
— Knee stabilized in flexion
FINISH
START
Leg Exercises