Bowflex Dumbbell - Leg Exercises; Wide Squats; Calf Raises

Leg Exercises
Wide Squats
START ACTION
START
• Grabthedumbbellwithboth
hands and stand with you feet
slightlywiderthanshoulder
widthapart.
• Slightlyrotateyourhipsoutward,
feetandkneesshouldbelined
upinthatoutwardpositionas
well.
• Stabilizeyourtorsobyliftingyour
chest,tighteningyourabsand
maintainingaslightarchinyour
lowerback.
• Undercontrol,slowlysquatdown
by sticking the hips back as the
kneesstarttobend.
• Keepthechestupandtheback
flatasthehipscontinuetomove
backward.
• Lowertoapproximately
90degreesattheknees,unless
otherwisedetermined.
• Returntothestartingposition.
• Donotlockoutthekneesatthe
topofthesquat.
FINISH
Calf Raises
START ACTION
START
• Standwithyourfeetabout
shoulderwidthapart,feetfacing
straightforward.
• Holdthedumbbellsatyoursides
withyourpalmsfacingin.
• Keepyourchestlifted,abstight
andaslightcurveinyourlower
back.
• Slowlyriseupontheballsof
yourfeet,liftingyourheelsas
highasyoucanoffthefloor.
• Slowlyreturntothestarting
position,keepingtensiononthe
calfmuscles.
FINISH
Muscles worked
Quadriceps,glutes,hamstringsand
adductors
Success tips:
• Keepthekneespointedinthesame
directionasthetoes.
• Keeptheheadandneckinlinewith
thetrunk.
• Paycloseattentiontoallalignment
andstabilizationissuesoneverypart
ofeachandrepetition.
Muscles worked
Gastrocnemiusandsoleus
Success tips
• Donotchangeyourhiporknee
positionduringtheexercise.
• Riseupashighasyoucan,
maintainingyourbalance,onthe
ballsofyourfeet.
Note:Optionalaccessoriesshownin
photos.
Owner’s Manual
15