Owner`s manual

61
Leg Exercises
Dead Lift
START FINISH
START
• Grasp one Hand Grips with an
overhand grip.
• Bend legs approximately 90º.
• Bend over, approximately 30-45º
from your hips (not your waist).
• Initiate the movement by pushing
up with your legs.
• Slowly move upward until you are
in the standing position.
• Slowly return to the Start position
without relaxing tension in your
legs.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing outward.
Accessory:
Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep your knees slightly bent and feet
on Platform.
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head up.
Stiff Leg Dead Lift
START FINISH
START
• Grasp the Hand Grips with an
overhand grip.
• Keep your legs bent slightly.
• Bend over, approximately 90°
from your hips (not your waist)
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until you
are in the standing position.
Glutes should be tightened when
reaching upright position
• Slowly return to the Start position
without relaxing tension in your
legs.
FINISH
Muscles worked:
Gluteus Maximus
Position:
Standing—facing outward.
Accessory:
Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep your knees slightly bent and feet
on Platform.
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head up.