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Leg Exercises
Muscles
worked:
Buttocks area (gluteus maximus).
Position:
Standing - facing machine
Accessory:
Hand (;_ip on arch
Pulleys:
Squat Pulley Frame
Beforegou
Begin:
Remove Seat _md i,eg Extension
Key Points:
* Make su_e all motion occ't_'s at
hip, NOT waist or lowe_ back.
* Keep abs fight th_oughout
entire
exeicise.
* Maintain
exactly the same
bend in the knee of moving leg
th,otlghout
enfi_e exe_cise.
START
START
* Secure hand g_ip arotmd arch
of f_>ot.Keep this leg bent at
approximately
90 °.
* Hold onto seat back pad to
stabilize yourselfi
* Keep spine in good posu_re,
chest lif*ed, abs fight. Maintain
a slight arch in lower back.
ACTION
= Tighten glutes. Extend hip by
moving enfiie leg backwa_d.
* Slo\,v/ymove leg as f_I as you
can, without Mlowing ANY
movement
to occu* at waist.
* Slowly IetuIn to start position.
Muscles
worked:
Buttocks a_ea (gluteus maximus).
Position:
Standing - facing machine
Accessory:
Hand (;_ip on arch
Pulleys:
Squat Pulley Frame
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Make su_e all motion occu_'s at hip,
NOT waist or lower back.
* Keep abs fight th,oughout
entire
exeicise.
* Keep leg in same position - slightly
away f_om body's midline th,ough
entire exercise.
START
START
* Secure hand g_ip arotmd arch
of f_>ot.Move leg re, T slightly
away fYom midline - enough
to move leg f}eely:
* Vex T slightly bend knee of
support leg.
* Hold onto seat back pad to
stabilize yourselfi
* Keep spine in good posu_re,
chest lif*ed, abs fight. Maintain
a slight arch in lower back.
ACTION
= Tighten glutes. Extend hip by
moving enfi_e leg back\,va_d.
* Slowly move leg as f_u as you
can, without allowing ANY
movement
to occu* at waist.
* Slowly IetuIn to start position.
gox_flex
Xceed'"
()x_qle_"s Manual
/1{)
Costco BFX
Xceed ON{ FINAL91int.indd
51
8,'16,'2006
3:d1:30 PM
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