Bowflex Xtreme 2 Owners Manual - Page 50

XTREME®2 Leg Extension Muscles worked: Quadriceps Position: Seated-facing outward Accessory: None Pulleys: Squat Pulley Frame 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. • Sit up straight, chest lifted, abs tight and a slight arch in your lower back. START START • Put your legs over the Leg Extension, with your knees near the pivot point and the lower roller pads in front of your shins (see start image above). • Keep your thighs hip-width apart, knees pointing forward. • Grasp the sides of the seat to stabilize yourself. Leg Exercises FINISH ACTION • Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling. • Slowly reverse the motion, returning to the start position without relaxing your quads. Muscles worked: All Leg Muscles; Gluteus Maximus Position: Standing-facing outward Accessory: Squat Bar with Straps Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Bend at the hips-do not use your waist or lower back. • Keep your abs tightened throughout motion and knees pointed forward. • Never step off of Standing Platform using Power Rod® resistance. Squat START FINISH START • Stand with your feet about shoulder-width apart. • Squat down and place the Squat Bar across your shoulders- adjust the straps to make sure you have resistance from the start of the movement. ACTION • Slowly rise to a standing position, keeping your knees slightly bent. Do not lock your knees. • Slowly return to the start position without relaxing your quadriceps. • Do not allow your knees to exceed a 90˚ angle.