Bowflex Ultimate - Manual (Page 53)


Leg Exercises
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.
The Squat Knee Extension, Hip Extension, Ankle Plantarflexion
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.
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.
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.
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.
Leg Press
Hip Extension and Knee Extension
FINISH
START
FINISH
START