Leg Exercises - Bowflex SELECTTECH Owner's Manual

Leg Exercises
I
Wide Squats
Muscles worked
Q uadriceps, glutes, hamstrings and
adductors
Success tips:
• Keep tile knees pointed in the same
direction as the toes.
• Keep the head and neck in line with
the think.
• Pay close attention to all alig_mlent
and stabilization issues on every part
of each and repetition.
START
START
Grab tile dumbbell with both
hands and stand with you feet
slightly wider than shoulder width
apart.
Slightly rotate your hips outward,
feet and knees should be lined up
in that outward position as well.
Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slig]lt arch in your
lower back.
FINISH
ACTION
• Under control, slowly squat down
by sticking the hips back as the
knees start to bend.
• Keep the chest up and the and
back flat as the hips continue to
move backward.
• Lower to approximately
90 degrees at the knees, unless
otherwise determined.
• Return to the starting position.
• Do not lockout the knees at the
top of the squat.
I
Muscles worked
Gastrocnemius and soleus
Success tips
• Do not change your hip or knee
position during the exercise.
• Rise up as high as you can,
maintaining your balance, on the
balls of your feet.
Calf Raises
START FINISH
I
START
Stand with your feet about
shoulder width apart, feet facing
straight forward.
Hold the dumbbells at your sides
with your palms facing in.
Keep your chest lifted, abs tight
and a slight curve in your lower
back.
ACTION
• Slowly rise up on the balls of your
feet, lifting your heels as high as
you can off the floor.
• Slowly return to the starting
position, keeping tension on the
calf nmscles.