Leg Exercises; Leg Extension; Squat - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
I
Muscles worked:
Quadriceps
Position:
Seated--facing outward
Accessory:
None
Pulleys:
Squat Pulley Frame
Leg Extension:
Engaged
Leg Extension
Leg Exercises
Success Tips
• Use slow, controlled motkm--do
not
"kick" into the extension.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
• Sit up straight, chest lifted, abs tight and
a slight arch in your lower back.
START
START
Put your legs over the Leg
Extension, with your knees near
the pivot point and the lower
roller pads in front of your shins
(see start image above).
Keep your thighs hip-width
apart, knees pointing forward.
Grasp the sides of the seat to
stabilize yourself.
FINISH
ACTION
• Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until
your legs are completely straight
and your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the start position
without relaxing your quads.
I
Muscles worked:
All Leg Muscles; Gluteus Maximus
Position:
Standing--lacing outward
Accessory:
Squat Bar with Straps
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Bend at the hips--do not use your waist
or lower back.
• Keep your abs tightened throughout
motion and knees pointed forward.
• Never step off of Standing Platform using
Power Rod '_resistance.
Squat
START
START
• Stand with your feet about
shoulder-width apart.
• Squat down and place the Squat
Bar across your shoulders--
adjust the straps to make sure
you have resistance from the
start of the movement.
FINISH
ACTION
• Slowly rise to a standing position,
keeping your knees slightly bent.
Do not lock your knees.
• Slowly return to the start
position without relaxing
your quadriceps.
• Do not allow your knees to
exceed a 90° angle.
48