Leg Exercises - Bowflex Revolution FT Owner's Manual

60
Muscles worked:
Quadriceps
Position:
Standing—facing outward.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Stabilize trunk and lower body. Do not
lean or sway during the movement.
• Keep the working leg in a 30º hip-flexed
position throughout the exercise.
Muscles worked:
All Leg Muscles; Gluteus Maximus
Position:
Standing—facing outward.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
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 Platform while using
the Squat Harness with Spiraflex
resistance.

leg exercises

Standing Knee Extension
• Stand facing away from the
• Transfer your weight to one leg
• Stand with your feet about
• Squat down and place the
®
START
START
engine, with the cable attached
to the heel of the foot harness.
and flex the hip of the active leg
to about 30º and keep it there
throughout the exercise
Squat
START
START
shoulder-width apart.
Squat Harness across your
shoulders— adjust the straps to
make sure you have resistance
from the start of the movement.
FINISH
FINISH
• Without moving your hip or ankle,
extend your knee by moving your
lower leg forward then up.
• Do not lock out your knee.
• Slowly return to the Start position
without relaxing your quadriceps.
FINISH
FINISH
• 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 90º angle.