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Leg Exercises
Squat
START FINISH
START
• Stand with your feet about
shoulder-width apart.
• Squat down and place the
Squat Harness across your
shoulders— adjust the
straps to make sure you have
resistance from the start of
the movement.
• 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.
FINISH
Muscles worked:
All Leg Muscles; Gluteus Maximus
Position:
Standing—facing outward. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
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 Platform while
using the Squat Harness with
Spiraflex
®
resistance.
Leg Extension
START FINISH
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.
• 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.
FINISH
Muscles worked:
Quadriceps
Position:
Seated—facing outward.
Accessory:
Leg Extension
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
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.