Bowflex Ultimate - Manual (Page 61)

61
Leg Exercises
Muscles worked: This exercise emphasizes
and develops the hamstrings and glutes, while
requiring the spinal erectors to stabilize.
Pulley position: Low pulley
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods ® .
• Grasp the bar with an overhand grip
approximately shoulder width.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion.
• Do not lock your knees. Position them either
nearly straight or very slightly bent.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Maintaining your knee position, slowly bend
forward at the hips by moving your butt
backwards. It is critical that you keep the “chest
out/up” and do not allow it to “cave in,” an
indicator that your back is rounding.
• Stop as your hamstrings begin to get taut and
before your back begins to round.
• Concentrate on tensing the hamstrings to pull
you back up to the starting position.
Key points:
• Your torso should move from vertical angling
forward — toward horizontal —-without
rounding, slouching or otherwise losing “flat”
postural alignment.
• Keep knees slightly bent.
• Move only as far as you can go correctly!
• Never attempt to exercise with more resistance
than you are physically able to handle.
Stiff-Leg Deadlift
Hip extension
FINISH
START