Bowflex ULTIMATE 2 - Wide Squat

Leg Exercises
Dorsi Flexion
START ACTION
START
• Sitonthebenchfacing
toward the Power Rod
®
units.
• AttachtheFootHarnesson
your right foot, bend your
knee, place your heel on
the bench, and sit upright
such that there is tension
on the cable.
• Yourleftfootshouldbeflat
on the platform, hands on
your waist.
• Slowlypullthetopofyour
foot towards you.
• Slowlyreturntothestarting
position.
• Repeatwiththeleftankle.
FINISH
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Foot Harness
Pulleys:
Chest Bar
Success Tips
• Moveonlyattheankle.
• Moveyourtoeasfarforwardas
possible,butdon’tletthehandle
slip off.
Leg Press
START ACTION
START
• Removethebench,unlock
the rowing seat, and sit
facing the Power Rod
®
units with the leg press belt
attached, your feet on the
upright pulley frame.
• Thebeltshouldbeplaced
around the pelvis, not the
spine.
• Straightenyourlegs,butdo
not lock your knees.
• Restyourhandsina
comfortable position.
• Bendyourkneesandhips
slowly allowing yourself
to slide toward the Power
Rod
®
units.
• Limityourslidetoa
position that allows you to
still maintain good spinal
posture, with your chest
lifted, abs tight and a slight
arch in your lower back.
• Slowlyreturntothestarting
position.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Keepyourspineingoodposture.
• Straightenbutdonotlockyour
knees.
• Keepyourquadstightened
throughout the entire motion.
• Donotusemomentum,
MOVESLOWLY.
• Liftyourchest,tightenyourabs
and maintain a very slight arch in
your lower back.
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