Leg Exercises
Leg Extension
Muscles worked:
All muscles on front of upper thigh (quadriceps muscle group).
Position:
Seated – facing outward
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
BeforeYou 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.
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.
FINISH
ACTION
•Tighten quads and straighten legs by moving feet forward, then upward until 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
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 front of you.
•Never step off platform while under resistance.
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 resistance at start of movement.
•Keep spine in good posture, with chest lifted, abs tight and maintain a very slight arch in lower back.
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.
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8/16/2006 3:41:27 PM