Bowflex Xtreme Assembly and Owners Manual - Page 59

Muscles worked: All muscles on front of upper thigh (quadriceps muscle group). Position: Seated - facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. Do not "kick" into extension. • Do not let knees rotate out during exercise. Keep kneecaps pointing up and forward. Leg Exercises 57 Leg Extension START FINISH START • Sit on seat facing away from Power Rod® unit with knees near pivot point and lower roller pads on shins. • Adjust thighs to hip width, pointing knee caps to front. • Grasp sides of seat. • Sit up straight with chest lifted, abs tight and a slight arch in lower back. ACTION • Tighten quads and straighten legs by moving feet forward, then upward until legs are completely straight and kneecaps are pointing up toward the ceiling. • Slowly return to start position keeping tension in quads during movement. Muscles worked: All muscles of legs and buttocks (gluteus maximus). Position: Standing - facing outward Accessory: Squat Bar - with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure you do not bend waist or lower back. • Keep abs tight throughout entire exercise. • Keep knees pointed straight out in front of you. • Never step off platform while under resistance. Squat START FINISH START • Stand on platform, feet shoulder width apart. • Squat down and place squat bar across shoulders. Adjust strap on bar to make sure you have resistance at start of movement. • Keep spine in good posture, with chest lifted, abs tight and maintain a very slight arch in lower back. ACTION • Slowly rise to standing position. Keep knees slightly bent. • Slowly return to start position. Do not allow knees to exceed a 90º angle.