Bowflex RevolutionXP manual Leg Exercises

62

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.