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Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Position:

Seated—facing outward.

Accessory:

Leg Extension

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys

Success Tips

Use slow, controlled motion—do not “kick” into the extension.

Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward.

Sit up straight, chest lifted, abs tight and a slight arch in your lower back.

START

START

Put your legs over the Leg Extension, with your knees near the pivot point and the lower roller pads in front of your shins (see start image above).

Keep your thighs hip-width apart, knees pointing forward.

Grasp the sides of the seat to stabilize yourself.

FINISH

FINISH

Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.

Slowly reverse the motion returning to the Start position without relaxing your quads.

Squat

Muscles worked:

All Leg Muscles; Gluteus Maximus

Position:

Standing—facing outward. Seat removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys

START

FINISH

Success Tips

START

FINISH

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.

Stand with your feet about shoulder-width apart.

Squat down and place the Squat Harness across your shoulders— adjust the straps to make sure you have resistance from the start of the movement.

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 90˚ angle.

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Bowflex RevolutionXP manual Leg Exercises

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.