Bowflex SelectTech 220 Dumbells - Manual (Page 16)

14
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
• Stand with your feet
approximately shoulder width
apart
• Hold the dumbbells down in front
of your thighs with your palms
facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight and
a very slight arch in your lower
back.
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstrings begin
to get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to
the starting position.
FINISH
START ACTION
START
• Stand with one foot forward and
one foot backward in a position so
when you move to the bottom of
the lunge, you front foot is under
your knee and you back knee is
directly under you hip.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and
a slight arch in the lower back.
• Slowly lower your body bending
at both knees, simultaneously
keeping the front knee in line with
the toes.
• Move down and stop just before
the back knee is going to touch
the floor.
• Reverse the motion and come
back up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when
you lunge down, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with a
slight arch in the lower back during the
movement.
• Do only one side to fatigue, then switch
to the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from standing
vertical to leaning forward at the hips
without rounding your spine during
any part of the movement.
• Keep the knees slightly bent.
• Only move as far as you can correctly.
• It is critical that you keep the chest
lifted and do not allow your spine
to round at any time during the
movement.