Bowflex SelectTech BF1090, Owner'S Manual

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18
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
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shoulder width apart
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of your thighs with your palms
facing back.
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the knees.
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very slight arch in your lower back.
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slowly bend forward at the hips
moving your butt backward.
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get taut and before your back
begins to round.
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hamstrings to pull you back up to the
starting position.
FINISH
START ACTION
START
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one foot backward in a position so
when you move to the bottom of the
lunge, you front foot is under your
knee and you back knee is directly
under you hip.
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with your palms facing inward.
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slight arch in the lower back.
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both knees, simultaneously keeping
the front knee in line with the toes.
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back knee is going to touch the floor.
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up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
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lunge down, your front foot is directly
under your knee and your back leg lines
up under your hip.
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slight arch in the lower back during the
movement.
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the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
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vertical to leaning forward at the hips
without rounding your spine during any
part of the movement.
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and do not allow your spine to round at
any time during the movement.