Bowflex Xtreme 2 - Manual (Page 50)

Leg Exercises
Leg Extension
START ACTION
START
• Put your legs over the Leg
Extension, with your knees near
the pivot point and the lower
roller pads in front of your shins
(see start image above).
• Keep your thighs hip-width
apart, knees pointing forward.
• Grasp the sides of the seat to
stabilize yourself.
• Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until
your legs are completely straight
and your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the start position
without relaxing your quads.
FINISH
Squat
START ACTION
START
• Stand with your feet about
shoulder-width apart.
• Squat down and place the Squat
Bar across your shoulders—
adjust the straps to make sure
you have resistance from the
start of the movement.
• Slowly rise to a standing position,
keeping your knees slightly bent.
Do not lock your knees.
• Slowly return to the start
position without relaxing
your quadriceps.
• Do not allow your knees to
exceed a 90˚ angle.
FINISH
Muscles worked:
Quadriceps
Position:
Seated—facing outward
Accessory:
None
Pulleys:
Squat Pulley Frame
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.
• Sit up straight, chest lifted, abs tight and
a slight arch in your lower back.
Muscles worked:
All Leg Muscles; Gluteus Maximus
Position:
Standing—facing outward
Accessory:
Squat Bar with Straps
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Bend at the hips—do not use your waist
or lower back.
• Keep your abs tightened throughout
motion and knees pointed forward.
• Never step off of Standing Platform using
Power Rod ® resistance.
XTREME ® 2