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Leg Exercises
iVluscies
worked:
All muscles
on flont
of upper
thigh
(quadriceps
muscle
group).
Position:
Seated
- facing
outward
Accessory:
i,eg Extension
Pulleys:
Squat
Pulley
Frame
START
BeforeYou
Begin:
Adjust
seat height
Key Points:
* Use slow controlled
motion.
Do not
"kick" into extension.
* Do not let knees
rotate
out dming
exercise.
Keep kneecaps
pointing
up
and fbtward.
START
* Sit on seat facing away flom
machine
with knees
near
pivot point
and lower roller
pads on shins.
* Adjust
thighs
to hip width,
pointing
knee
caps to flont.
* Grasp
sides of seat.
* Sit up straight
with chest lif*ed,
abs fight and a slight arch in
lower back.
ACTION
* Tighten
quads and straighten
legs by moving
feet forward,
then
upward
undl
legs are
completely
straight
and knee-
caps are pointing
up toward
the ceiling.
* Slowly return
to start posi-
tion keeping
tension
in quads
during
movement.
Muscles
worked:
All muscles
of legs and buttocks
(gluteus
maximus).
Position:
Standing
- facing
outward
Accessory:
Squat
Bar - with squat
straps
Pulleys:
Squat
Pulley
Frame
Beforegou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Make sure you do not bend
waist or
lower back.
* Keep abs fight throughout
entire
exercise.
* Keep knees pointed
straight
out in
flont
of you.
* Never step off plaffbrm
while under
resistance.
START
@
@
START
Stand
on platform,
feet
shoulder
width
apart.
Squat
down and place squat
bat across shoulders.
Adjust
strap
on bat to make
sure
you have resistance
at start of
movement.
Keep spine in good posture,
with chest lifted, abs fight and
maintain
a vet T slight arch in
lower back.
FiNiSH
{
ACTION
* Slowly rise to standing
position.
Keep knees slighdy
bent.
* Slowly return
to start position.
Do not allow knees
to exceed
a 90 ° angle.
48
go'Mlex
Xceed"
()',_ler's
Manual
Costco BFX
Xceed OM FINAL
print.indd
50
8d6/2006
3:41:27 PM
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