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56
Bowflex Xtreme
®
2 SE Owner’s Manual
Leg Exercises
Leg Extension
Muscles worked:
All muscles on front of upper thigh
(quadriceps muscle group).
Position:
Seated – facing outward
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
Before You Begin:
Adjust seat height
Key Points:
Use slow controlled motion. Do not “kick”
into extension.
Do not let knees rotate out during exercise.
Keep kneecaps pointing up and forward.
START
FINISH
Sit on seat facing away from
machine with knees near
pivot point and lower roller pads
on shins.
Adjust thighs to hip width, pointing
knee caps to front.
Grasp sides of seat.
Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.
Tighten quads and straighten
legs by moving feet forward, then
upward until legs are completely
straight and kneecaps are
pointing up toward the ceiling.
Slowly return to start position
keeping tension in quads during
movement.
Squat
Muscles worked:
All muscles of legs and buttocks (gluteus
maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
Make sure you do not bend waist or
lower back.
Keep abs tight throughout entire exer-
cise.
Keep knees pointed straight out in front
of you.
Never step off platform while under
resistance.
START
FINISH
Stand on platform, feet shoulder
width apart.
Squat down and place squat bar
across shoulders. Adjust strap on
bar to make sure you have resis-
tance at start of movement.
Keep spine in good posture, with
chest lifted, abs tight and maintain
a very slight arch in lower back.
Slowly rise to standing position.
Keep knees slightly bent.
Slowly return to start position. Do
not allow knees to exceed
a 90º angle.
58


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