Owner`s manual

60
Leg Exercises
Standing Knee Extension
START FINISH
START
• Stand facing away from the
engine, with the cable attached
to the heel of the foot harness.
• Transfer your weight to one leg
and flex the hip of the active leg
to about 30º and keep it there
throughout the exercise
• Without moving your hip or ankle,
extend your knee by moving your
lower leg forward then up.
• Do not lock out your knee.
• Slowly return to the Start position
without relaxing your quadriceps.
FINISH
Muscles worked:
Quadriceps
Position:
Standing—facing outward.
Accessory:
Foot Harness
Adjustable Arm Position:
9
Success Tips
• Stabilize trunk and lower body. Do not
lean or sway during the movement.
• Keep the working leg in a 30º hip-flexed
position throughout the exercise.
Squat
START FINISH
START
• Stand with your feet about
shoulder-width apart.
• Squat down and place the
Squat Harness across your
shoulders— adjust the straps to
make sure you have resistance
from the start of the movement.
• Slowly rise to a standing position,
keeping your knees slightly bent.
Do not lock your knees.
• Slowly return to the Start position
without relaxing your quadriceps.
• Do not allow your knees to
exceed a 90º angle.
FINISH
Muscles worked:
All Leg Muscles; Gluteus Maximus
Position:
Standing—facing outward.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and a slight arch in your lower
back.
• Bend at the hips—do not use your waist
or lower back.
• Keep your abs tightened throughout
motion and knees pointed forward.
• Never step off of Platform while using
the Squat Harness with Spiraflex
®
resistance.