Bowflex Xtreme 2 SE Owners Manual - Page 61

Muscles worked: Buttocks area ­(gluteus maximus). Position: Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat - do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up. Leg Exercises Dead Lift START FINISH START • Facing away from machine, grip squat bar using one hand with an underhand grip and the other hand with an overhand grip. • Keep legs bent at 90º. Bend over 30-45º from hips (not waist). • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Push up with legs. • Slowly move up until you are in the standing position. • Slowly return to start position. Muscles worked: Buttocks area ­(gluteus maximus) and hamstrings. Position: Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep your back flat - do not arch. • Your motion is entirely at the hips NOT the waist. • Keep knees slightly bent and head up. • Use light weight. Stiff Leg Dead Lift START FINISH START • Stand on platform. Grasp squat bar with palms facing down. • Keep legs very slightly bent. • Bend 90º from hips (not waist). • Keep spine in good posture, chest lifted and abs tight. Maintain a slight arch in lower back. ACTION • Push hips forward. • Slowly move trunk up until you are in standing position. Glutes should be tight when reaching standing position. • Slowly return to start position. Bowflex Xtreme® 2 SE Owner's Manual 59