Bowflex Blaze Home Gym - Manual (Page 45)

45
Leg Extension
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
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.
START FINISH
Start
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller
pads in front of your shins.
• Adjust your thighs to hip
width, pointing your knee
caps forward.
• Grasp the sides of the Seat to
stabilize yourself.
• Sit up straight, chest lifted,
abs tight, and a slight arch in
your lower back.
Action
• Tighten your quads.
• Slowly straighten your legs,
moving your feet forward then
upward until your legs are
completely straight and your
kneecaps point toward the
ceiling.
• Slowly reverse the motion,
returning to the Start position
without relaxing your quads.
Leg Exercises
Squat—Knee Extension, Hip Extension, Ankle Plantarflexion
Muscles Worked:
Although the squat is often considered a
total body exercise, the glutes, adductors,
hamstrings, and quads are primary
movers, and the spinal erectors are key
to stabilization.
Bench Position:
Removed
Accessory:
Squat Bar with Squat Straps
Pulleys:
Base
Success Tips
• Keep your knees pointed in the same
direction as your toes.
• Keep your head and neck in line with
your trunk.
• Never attempt to exercise with more
resistance than you are physically able
to handle.
START FINISH
Start
• Remove the Bench, and
straddle the Seat Rail, facing
away from the Power Rod ® unit.
• Position the Squat Bar across
your shoulders. Maintain a grip
on each side of the Bar.
• Flatten your back, keep your
chest up, and position your feet
in line with the Cable/Pulley.
• Place you feet wider than hip
width, and point your toes out-
ward slightly. Direct the thighs
to the same outward angle as
the feet.
Action
• While keeping your back
straight, tighten your abs, and
move to a standing position.
• Keep the pressure through
the middle of the arches in
your feet.
• Using control, slowly squat
down by sticking the hips out
as the knees start to bend.
Keep the chest up and back
flat as the hips continue to
move backward.
• Lower to approximately 90
o
at
your knees.