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Leg Exercises
Muscles
worked:
Buttocks area (gluteus maximus).
Position:
Standing - facing otmvard
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Beforegou
Begin:
Remove Seat and i,eg Extension
Key Points:
* Make sure to keep back fiat-
do not arch.
* Elf* with legs, not your back or arms.
* Keep knees bent and head up.
START
START
* Facing away from machine, grip
squat bar using one hand with
an underhand
grip and the other
hand with an overhand
grip.
* Keep legs bent at 90 °. Bend over
30-45 ° f_om hips (not waist).
* Keep spine in good posture,
chest lif*ed, abs fight. Maintain
a slight arch in lower back.
FiNiSH
ACTION
* Push up with legs.
* Slowly move up un61 you are in
the standing position.
* Slowly return to start position.
Muscles
worked:
Buttocks area (glu[eus maximus)
and hams[rings.
Position:
Standing - facing otmvard
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
START
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Make sure to keep your back fiat
- do not arch.
* Your motion is entirely at the hips
NOT the waist.
* Keep knees slightly bent and
head up.
* Use light weight.
START
* Sumd on platform. (;rasp squat
bar with palms facing down.
* Keep legs vexT slightly bent.
* Bend 90 ° from hips (not waist).
* Keep spine in good posture,
chest lif*ed and abs fight. Main-
rain a slight arch in lower back.
ACTION
* Push hips forward.
* Slowly move trunk up until
you are in standing position.
Glutes should be fight when
reaching standing position.
* Slowly return to start position.
gox_flex
Xceed'"
Ox_qler's
Manual
51
Costco BFX
Xceed OM FINAL_olint.indd
53
8,'16,'2006
3:41:35 PM
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