Leg Exercises

Wide Squats

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips:

•Keep the knees pointed in the same direction as the toes.

•Keep the head and neck in line with the trunk.

•Pay close attention to all alignment and stabilization issues on every part of each repetition.

START

START

•Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart.

•Slightly rotate your hips and legs outward, so that your feet and knees are lined up pointing outward.

•Stabilize your torso by lifting your chest, tightening your abs, and maintaining a slight 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.

Calf Raises

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.

START

FINISH

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 muscles.

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Bowflex BD1090 manual Leg Exercises, Wide Squats, Calf Raises
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BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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