Bowflex Ultimate 2 Owners Manual - Page 53
Squat, Lunge - parts and accessories
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Leg Exercises Squat - using Squat Attachment Muscles worked: Quadriceps; Hamstrings; Gluteus Maximus; Calfs Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment Success Tips • Keep your knees pointed the same direction as your toes. • Keep your head and neck in line with your torso. • Pay close attention to all alignment and stabilization issues on every part of every repetition! START START • Remove the bench assembly • Use the squat attachment and stand under it, feet a little closer than shoulder width, away from the Power Rod® units and grab each handle of the squat attachment. • Flatten your back, tighten your abs and keep your chest up. 51 FINISH ACTION • Slowly squat down as your knees bend. Keep your chest up, back flat as your hips move backward. • Lower to approximately 90º at your knees. • Slowly return, under control, to the standing position. Muscles worked: Quadriceps; Hamstrings; Gluteus Maximus; Calfs Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment Success Tips • Do not use too much weight. • Keep your upper body vertical, back straight. Lunge START FINISH START • Remove the bench assembly • Lift the bench assembly, use the squat attachment and stand under it facing away from the Power Rod® units and grab each handle of the squat attachment. • Step your left foot forward and your right foot back on the balls of the foot. Flatten your back, tighten your abs and keep your chest up. ACTION • Slowly lower your torso by bending your knees until your left leg is parallel to the floor. • Your right foot should be far enough forward such that when down the lower leg should be vertical. • Slowly return, under control, to the standing position.