Bowflex Ultimate Assembly and Owners Manual - Page 53

START FINISH START FINISH Leg Exercises 53 The 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. Pulley position: Low pulley. Starting position: • Remove the back support and place the seat in free sliding position. • Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes. • Sit on the seat facing the Power Rods® and position the bar on the traps (across the shoulders, not on the neck). 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 your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet. Motion: • While keeping your back straight, tighten your abdominals and move to a standing position. • Keep the pressure through the middle of the arches/feet, not through the toes or heels. • 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. • Lower to approximately 90 degrees at the knees (unless otherwise determined). • Do not return to the seat until the end of the last repetition. Key points: • Keep knees pointed the same direction as the toes. • Keep the head/neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and every repetition! • Never attempt to exercise with more resistance than you are physically able to handle. And be sure to properly place the bar in a secure location on your shoulders. Leg Press Hip Extension and Knee Extension Muscles worked: This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups). Pulley position: Narrow. Motion: • Bend your knees and hips slowly allowing yourself to slide toward the Power Rods®. • Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back. • Slowly return to the starting position. Starting position: • Remove the bench and unlock the rowing seat. • Sit on the seat facing the Power Rods® with the leg press belt attached and adjusted. Support your feet on the upright pulley frame or foot rests as shown. The belt should be placed around the pelvis, NOT the low back/spine. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. • Slowly straighten your legs, but do not lock your knees. • You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable. Key points: • Generate the force for the leg press by mentally directing your pushing/pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee. • Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion. • Keep your spine in good posture. • Straighten but do not "lock out" your knees. Keep your quads tightened throughout the entire motion. • Do not use momentum. MOVE SLOWLY! Do not "launch" yourself when you straighten your knees.