Leg Exercises

Stationary Lunges

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips

START

FINISH

•Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip.

•Keep your head and chest lifted, with a slight arch in the lower back during the movement.

•Do only one side to fatigue, then switch to the other side.

START

•Stand with one foot forward and one foot backward in a position so when you move to the bottom of the lunge, you front foot is under your knee and you back knee is directly under you hip.

•Hold the dumbbells at your sides with your palms facing inward.

•Keep the chest lifted, abs tight and a slight arch in the lower back.

ACTION

•Slowly lower your body bending at both knees, simultaneously keeping the front knee in line with the toes.

•Move down and stop just before the back knee is going to touch the floor.

•Reverse the motion and come back up to the starting position.

Stiff-leg Dead Lift

Muscles worked

Hamstrings, glutes and spinal erectors

Success tips

START

FINISH

•Your torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the movement.

•Keep the knees slightly bent.

•Only move as far as you can correctly.

•It is critical that you keep the chest lifted and do not allow your spine to round at any time during the movement.

START

•Stand with your feet approximately shoulder width apart

•Hold the dumbbells down in front of your thighs with your palms facing back.

•Stand with a very slight bend at the knees.

•Keep the chest lifted, abs tight and a very slight arch in your lower back.

ACTION

•Maintaining your knee position, slowly bend forward at the hips moving your butt backward.

•Stop as your hamstings begin to get taut and before your back begins to round.

•Concentrate on tensing your hamstrings to pull you back up to the starting position.

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Bowflex BD1090 manual Stationary Lunges, Stiff-leg Dead Lift
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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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