Bowflex Blaze Owner's Manual download pdf (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.

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