Bowflex SelectTech 220 Dumbells - Manual (Page 15)

13
Leg Exercises
Wide Squats
START ACTION
START
• Grab the dumbbell with both
hands and stand with you feet
slightly wider than shoulder width
apart.
• Slightly rotate your hips outward,
feet and knees should be lined up
in that outward position as well.
• Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
• Under control, slowly squat down
by sticking the hips back as the
knees start to bend.
• Keep the chest up and the and
back flat as the hips continue to
move backward.
• Lower to approximately
90 degrees at the knees, unless
otherwise determined.
• Return to the starting position.
• Do not lockout the knees at the
top of the squat.
FINISH
Calf Raises
START ACTION
START
• Stand with your feet about
shoulder width apart, feet facing
straight forward.
• Hold the dumbbells at your sides
with your palms facing in.
• Keep your chest lifted, abs tight
and a slight curve in your lower
back.
• Slowly rise up on the balls of your
feet, lifting your heels as high as
you can off the floor.
• Slowly return to the starting
position, keeping tension on the
calf muscles.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips:
• Keep the knees pointed in the same
direction as the toes.
• Keep the head and neck in line with
the trunk.
• Pay close attention to all alignment
and stabilization issues on every part
of each and repetition.
Muscles worked
Gastrocnemius and soleus
Success tips
• Do not change your hip or knee
position during the exercise.
• Rise up as high as you can,
maintaining your balance, on the
balls of your feet.