Owner`s manual

63
Leg Exercises
Lunge — Single leg hip extension w/ knee extension
START FINISH
• Stand facing the engine, with one
foot forward on the center of the
platform and the other foot back
behind you.
• Attach the cables to the D-ring
on the bottom strap of the Squat
Harness.
• Bend the front knee to
approximately 90º. Bend the back
knee slightly less.
• The front foot is flat on the
platform, and the back foot is on
the ball of the foot.
• Initiate the movement by
extending your front leg and hip.
• Keep your upper body as stable
as possible while moving
upward, fully extending the knee,
but not locking it.
• Return to the Start position.
• Repeat with the other leg.
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calf muscles
Position:
Standing—facing the machine.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• On the forward leg, while lowering the
body, keep the knee pointed forward.
• Bend at the hip, not at the waist.
START
FINISH
Standing Single Leg Curl — Knee Flexion
START FINISH
START
• Stand facing the machine with the
cable attached to the front foot d
ring on the foot harness.
• Transfer your weight to your
inactive leg. Hold onto the
machine if needed for balance.
• With your active leg positioned
slightly forward and knee slightly
bent, tighten your hamstrings.
• Slowly pull your lower leg back
and up, bringing your heel up
toward your glutes.
• Without losing tension on your
hamstrings, return to the Start
position.
• Repeat with the other leg.
FINISH
Muscles worked:
Hamstrings
Position:
Standing—facing the machine.
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Stabilize your body, only allowing your
knee to bend.
• Do not let your body lean or sway during
the movement.