Bowflex Xtreme 2 SE manual Leg Extension, Squat

XTREME®2 Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Position:

Seated—facing outward

Accessory:

None

Pulleys:

Squat Pulley Frame

Leg Extension:

Engaged

START FINISH

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

•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.

ACTION

•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

Accessory:

Squat Bar with Straps

Pulleys:

Squat Pulley Frame

Leg Extension:

START FINISH

Removed

Success Tips

•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 Standing Platform using Power Rod® resistance.

START

•Stand with your feet about shoulder-width apart.

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

ACTION

•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.