Bowflex Dumbbell - Stationary Lunges; Stiff-leg Dead Lift

Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
• Standwithyourfeetapproximately
shoulderwidthapart.
• Holdthedumbbellsdowninfront
ofyourthighswithyourpalms
facing back.
• Standwithaveryslightbendat
the knees.
• Keepthechestlifted,abstightand
averyslightarchinyourlower
back.
• Maintainingyourkneeposition,
slowlybendforwardatthehips
movingyourbuttbackward.
• Stopasyourhamstingsbegin
togettautandbeforeyourback
beginstoround.
• Concentrateontensingyour
hamstringstopullyoubackupto
thestartingposition.
FINISH
START ACTION
START
• Standwithonefootforwardand
onefootbackwardinaposition
sowhenyoumovetothe
bottomofthelunge,yourfront
footisunderyourkneeandyour
backkneeisdirectlyunderyou
hip.
• Holdthedumbbellsatyoursides
withyourpalmsfacinginward.
• Keepthechestlifted,abstight
andaslightarchinthelower
back.
• Slowlyloweryourbodybending
atbothknees,simultaneously
keepingthefrontkneeinline
with the toes.
• Movedownandstopjustbefore
the back knee is going to touch
thefloor.
• Reversethemotionandcome
backuptothestartingposition.
FINISH
Muscles worked
Quadriceps,glutes,hamstringsand
adductors
Success tips
• Placefeetinapositionsothatwhen
youlungedown,yourfrontfootis
directlyunderyourkneeandyour
backleglinesupunderyourhip.
• Keepyourheadandchestlifted,with
aslightarchinthelowerbackduring
themovement.
• Doonlyonesidetofatigue,then
switchtotheotherside.
Muscles worked
Hamstrings,glutesandspinalerectors
Success tips
• Yourtorsoshouldmovefrom
standingverticaltoleaningforward
atthehipswithoutrounding
yourspineduringanypartofthe
movement.
• Keepthekneesslightlybent.
• Onlymoveasfarasyoucan
correctly.
• Itiscriticalthatyoukeepthechest
liftedanddonotallowyourspine
toroundatanytimeduringthe
movement.
Leg Exercises
Owner’s Manual
16