Leg Exercises; Leg Extension; Squat - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
All muscles on front of upper thigh
(quadriceps muscle group).
Position:
Seated – facing outward
Accessory:

Leg Extension

Pulleys:
Squat Pulley Frame
Before You Begin:
Adjust seat height
Key Points:
• Use slow controlled motion. Do not "kick"
into extension.
• Do not let knees rotate out during exercise.
Keep kneecaps pointing up and forward.
Muscles worked:
All muscles of legs and buttocks (gluteus
maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure you do not bend waist or
lower back.
• Keep abs tight throughout entire exer-
cise.
• Keep knees pointed straight out in front
of you.
• Never step off platform while under
resistance.
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Bowflex Xtreme 2 SE Owner's Manual
®

Leg Exercises

Leg Extension
START START
START
• Sit on seat facing away from
machine with knees near
pivot point and lower roller pads
on shins.
• Adjust thighs to hip width, pointing
knee caps to front.
• Grasp sides of seat.
• Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.

Squat

START START
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 resis-
tance at start of movement.
• Keep spine in good posture, with
chest lifted, abs tight and maintain
a very slight arch in lower back.
FINISH FINISH
ACTION
• Tighten quads and straighten
legs by moving feet forward, then
upward until legs are completely
straight and kneecaps are
pointing up toward the ceiling.
• Slowly return to start position
keeping tension in quads during
movement.
FINISH FINISH
ACTION
• Slowly rise to standing position.
Keep knees slightly bent.
• Slowly return to start position. Do
not allow knees to exceed
a 90º angle.