Nautilus NS700X
LEG EXErCISES
STArT
FINISh
Muscles worked:
This exercise works the entire
leg, primarily emphasizing the front and back of
the thighs (quadriceps and hamstrings) but also
working the gluteus maximus, hip flexors and calf
muscles.
Starting position:
• Spread the adjustable cuffs on the
handles up.
• Standing and facing the machine, step
your right foot forward almost touching
your toe to the machine frame. Step your
left foot back one step and then drop your left
knee slowly to the ground.
• Slide one arm through one of the handles all
the way up on your shoulders and then the
other. Hold in place with each hand.
Motion:
• With both feet facing straight ahead,
straighten the right knee out completely,
pausing at the top of the movement.
• Start the return movement by dropping the left
knee first towards the ground, do not touch the
knee to the ground, the bottom
of the exercise is when the knee is still a
few inches above the ground.
• Complete set, and switch sides.
Key points:
• Keep the feet pointed straight forward and the
knee always moving over the ball on the foot—
never inside or outside of the foot.
• Keep the spine erect and abs tight and
maintain good posture
• Always keep the hips maintained in a level
position—do not drop one side lower.
• Keep your weight evenly distributed
between your front foot and the ball of
your back foot.
STANDING hIp EXTENSION
— Knee stabilized in flexion
Muscles worked:
This exercise strengthens and
develops the muscles of your buttocks area
(gluteus maximus). Remember, there is no such
thing as spot reduction. This exercise will not
remove fat from this area, but it will strengthen
and build these muscles.
Starting position:
• Facing the machine.
• Secure the cuff around the foot. Keep this leg
bent at approximately 90 degrees.
• Bend over 30 - 45 degrees from your hips (not
your waist) and very slightly bend the knee of
your support leg.
• Keep your spine in good posture, with your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
Motion:
• Initiate the movement by tightening your
glutes. Extend your hip by moving your entire
leg backward.
• Slowly move your leg as far as you can, without
allowing ANY movement to occur
at your waist.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at
your hip, NOT your waist or low back.
• Keep your abs tight throughout the
entire exercise.
• Maintain exactly the same bend in the
knee of your moving leg throughout the entire
exercise.
STArT
FINISh
STATIONArY LUNGE
– Knee Flexion
