1
Nautilus
®
SelectTech
®
Owner’s Manual
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START
ACTION
START
• Stand with your feet
approximately shoulder width
apart
• Hold the dumbbells down in
front of your thighs with your
palms facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight
and a very slight arch in your
lower back.
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstings begin
to get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to
the starting position.
FINISH
START
ACTION
START
• Stand with one foot forward and
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.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight
and a slight arch in the lower
back.
• Slowly lower your body bending
at both knees, simultaneously
keeping the front knee in line
with the toes.
• Move down and stop just before
the back knee is going to touch
the floor.
• Reverse the motion and come
back up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when
you lunge down, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with
a slight arch in the lower back during
the movement.
• Do only one side to fatigue, then
switch to the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from
standing vertical to leaning forward
at the hips without rounding
your spine during any part of the
movement.
• Keep the knees slightly bent.
• Only move as far as you can
correctly.
• It is critical that you keep the chest
lifted and do not allow your spine
to round at any time during the
movement.
