Leg Exercises: - Bowflex XTREME.SE Owner's Manual

Leg Exercises
Leg Extension
Nluscles worked:
All muscles on fl'ont of upper thigh
(quadriceps muscle group).
Position:
Seated - facing outward
Accessory:
i,eg Extension
Pulleys:
Squat Pulley Frame
START
FINISH
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 fb_ward.
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 lifted,
abs fight and a slight arch in
lower back.
ACTION
* Tighten quads and suaighten
legs by moving feet fbrward,
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.
Squat
Muscles worked:
All muscles of legs and buttocks
(gluteus maximus).
Position:
Standing - facing outward
Accessory:
Squat Bar - with squat straps
Pulleys:
Squat Pulley Frame
START
FINISH
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
* Make sure you do not bend waist or
lower back.
* Keep abs tight throughout entire
exercise.
* Keep knees pointed straight out in
flont of you.
* Never step off platfbrln while under
resistance.
@
@
START
Stand on platform, feet
shoulder width apart.
Squat down and place squat
bar across shoulders. Adjust
strap on bar to make sure
you have resistance at start of
movement.
Keep spine in good posture,
with chest lifted, abs fight and
maintain ave, T slight arch in
lower back.
ACTION
* Slowly rise to standing position.
Keep knees slighdy bent.
* Slowly return to start position.
Do not allow knees to exceed
a 90 ° angle.
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gox_lex Xtreme' SE Ox_ner's Manual