Bowflex Revolution XP - Manual (Page 64)

62
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.