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START ACTION
START
FINISH
START ACTION
START
FINISH
Leg Exercises
Leg Extension
Muscles worked:
All muscles on front of upper thigh
(quadriceps muscle group).
Position:
Seated – facing outward
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
Before You Begin:
Adjust seat height
Key Points:
• Use slow controlled motion. Do not
“kick” into extension.
• Do not let knees rotate out during
exercise. Keep kneecaps pointing up
and forward.
START
FINISH
• Sit on seat facing away from
machine with knees near
pivot point and lower roller
pads on shins.
• Adjust thighs to hip width,
pointing knee caps to front.
• Grasp sides of seat.
• Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.
• Tighten quads and straighten
legs by moving feet forward,
then upward until legs are
completely straight and knee-
caps are pointing up toward
the ceiling.
• Slowly return to start posi-
tion keeping tension in quads
during movement.
Squat
Muscles worked:
All muscles of legs and buttocks
(gluteus maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure you do not bend waist or
lower back.
• Keep abs tight throughout entire
exercise.
• Keep knees pointed straight out in
front of you.
• Never step off platform while under
resistance.
START
FINISH
• Stand on platform, feet
shoulder width apart.
• Squat down and place squat
bar across shoulders. Adjust
strap on bar to make sure
you have resistance at start of
movement.
• Keep spine in good posture,
with chest lifted, abs tight and
maintain a very slight arch in
lower back.
• Slowly rise to standing position.
Keep knees slightly bent.
• Slowly return to start position.
Do not allow knees to exceed
a 90º angle.
48
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 50 8/16/2006 3:41:27 PM