Bowflex Ultimate 2 - Manual (Page 53)

Leg Exercises
Squat
— using Squat Attachment
START ACTION
START
• Remove the bench
assembly
• Use the squat attachment
and stand under it, feet a
little closer than shoulder
width, away from the
Power Rod ® units and grab
each handle of the squat
attachment.
• Flatten your back, tighten
your abs and keep your
chest up.
• Slowly squat down as your
knees bend. Keep your
chest up, back flat as your
hips move backward.
• Lower to approximately 90º
at your knees.
• Slowly return, under
control, to the standing
position.
FINISH
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calfs
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
Success Tips
• Keep your knees pointed the
same direction as your toes.
• Keep your head and neck in line
with your torso.
• Pay close attention to all
alignment and stabilization issues
on every part of every repetition!
Lunge
START ACTION
START
• Remove the bench
assembly
• Lift the bench assembly,
use the squat attachment
and stand under it facing
away from the Power Rod ®
units and grab each handle
of the squat attachment.
• Step your left foot forward
and your right foot back on
the balls of the foot. Flatten
your back, tighten your abs
and keep your chest up.
• Slowly lower your torso by
bending your knees until
your left leg is parallel to
the floor.
• Your right foot should be far
enough forward such that
when down the lower leg
should be vertical.
• Slowly return, under
control, to the standing
position.
FINISH
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calfs
Bench Position:
Folded up with Squat
Attachment installed
Accessory:
Squat Attachment
Pulleys:
Squat Attachment
Success Tips
• Do not use too much weight.
• Keep your upper body vertical,
back straight.
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