Bowflex Motivator Strength Training System - Manual (Page 42)

SQUAT
- with Lat Tower
Muscles worked:
This exercise strengthens and develops virtually all the muscles of your legs
and buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do
this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles.
Starting position:
•Remove the bench.
•With cables attached but, not under resistance, move pulleys from lat tower to attachment eye located
on the base of the machine. Hook up desired resistance.
•Attach lat pulldown bar to cables.
•Facing the power rods, stand on the platform with your feet about shoulder width apart.
•Squat down and place bar across your shoulders as pictured. You’ll need to adjust the chain on the bar
to make sure you have resistance at the start of the movement.
•Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight arch in
your lower back.
Action:
•Slowly rise to a standing position. Keep your knees slightly bent
•Then slowly return to the starting position. Do not allow your knees to exceed a 90 degree angle.
Key points:
•Make sure you do not bend your waist or lower back.
•Keep your abs tight throughout the entire exercise.
•Keep your knees pointed straight out in front of you.
•Never step off the platform while under resistance.
LYING (PRONE) LEG CURL
- Knee Flexion
Muscles worked:
This exercise emphasizes the hamstring muscle group (biceps femoris,
semimembranosus, semitenonosus) on the back of the thigh.
Starting position:
•Seated on the flat bench, attach the cuff to the corresponding ankle.
•Turn and lie on your stomach with your head facing away from the power rods. The cables will cross.
Keep your feet together and your hands flat on the floor helping to provide stability.
•Move forward to provide tension in the cables.
•Look toward the floor to keep your neck in good alignment and tighten your abdominals.
•Lift your knees slightly (less than a half inch) off of the bench by pressing your hips into the bench and
hold them completely still.
Action:
•Slowly bend your knees, moving your feet in an arc upward and then inward towards your
buttocks.
•Then slowly allow your legs to straighten through the arc described, returning to the starting position
without relaxing.
Key points:
•Keep your upper leg motionless during the entire exercise.
•Keep your abs tight and do not lift your hips or excessively arch your back.
FINISH
START
FINISH
START
Leg Exercises
40