Bowflex Sport Owners Manual - Page 65

Leg Exercises Muscles worked: Quadriceps Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged 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. Leg Extension START FINISH Start • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins. • Adjust your thighs to hip width, pointing your knee caps forward. • Grasp the sides of the Seat to stabilize yourself. • Sit up straight, chest lifted, abs tight, and a slight arch in your lower back. Action • Tighten your quads. • Slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point toward the ceiling. • Slowly reverse the motion, returning to the Start position without relaxing your quads. Squat-Knee Extension, Hip Extension, Ankle Plantarflexion Muscles Worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings, and quads are primary movers, and the spinal erectors are key to stabilization. Bench Position: Removed Accessory: Squat Bar with Squat Straps Pulleys: Base Success Tips • Keep your knees pointed in the same direction as your toes. • Keep your head and neck in line with your trunk. • Never attempt to exercise with more START FINISH Start • Remove the Bench, and straddle the Seat Rail, facing away from the Power Rod® unit. • Position the Squat Bar across your shoulders. Maintain a grip on each side of the Bar. • Flatten your back, keep your chest up, and position your feet in line with the Cable/Pulley. • Place you feet wider than hip width, and point your toes out- Action • While keeping your back straight, tighten your abs, and move to a standing position. • Keep the pressure through the middle of the arches in your feet. • Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward. • 65