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Leg Exercises
Muscles
worked:
Buttocks
area
(ghlteus
maximus).
Position:
Standing
- fitcing machine
Accessory:
Hand
Grip on arch
Pulleys:
Squat
Pulley
Frame
Beforegou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* Do not allow waist, lower back or
supportive
hip to move.
* Keep abs dgbt
throughout
entire
exercise.
START
START
* Secure
cuff around
arch of
fbot. Keep this leg bent at
approximately
90 °.
* Hold
onto seat back pad to
stabilize
yourself.
* Keep spine in good
posture,
chest
lifted, abs fight. Maintain
a slight arch in lower back.
ACTION
* Extend
entire
leg backward,
straightening
knee.
* Slowly move leg as t_u as you
can, without
Nlowing
ANY
movement
to occur
at waist.
* Slowly return to start position.
iVluscles
worked:
Muscles
on flont
of hips
(iliopsoas,
rectus
femoris).
Position:
Standing
to tile left or right
of
machine
f_ming away
Accessory:
Hand
Grip on ankle
Pulleys:
Squat
Pulley
Frame
START
FiNiSH
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Make sure all motion
occurs
at hip,
NOT waist or lower back.
* Keep chest lifted and trunk muscles
dgbt throughout
entire exercise.
* Allow lower leg to bang in the direc-
tion of cable at all times.
@
@
@
@
START
Use Center Cross Bar as a
stabilizer.
Secme
a hand
grip around
one
of ankles.
Straighten,
but do not lock,
knee
of support
leg.
Keep spine in good
posture,
chest
lifted, abs dgbt.
Maintain
a slight arch in lower back.
@
@
ACTION
Lift knee
up and in
toward
torso.
Allowing
knee to bend
as you
move, bring
knee
up as fiu as
you call, without
allowing
ANY
movement
to occur
at waist or
lower back.
Slowly return to start position
without resting leg muscles.
50
go_Mlex
Xceed
H ()_,_qler's Manual
Costco BFX
Xceed OM FINAL
print.indd
52
8d6/2006
3:41:32 PM
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