Life Fitness Pro Series - Manual (Page 44)

3. Pro Series Machines
3-35
SMITH MACHINE (PL06)- Leg exercises
Leg exercises:
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Squats: Quads
•
Lunges: Quads, glutes, hamstrings
Performing the exercises:
Squats: Without weights on the bar, hook the bar to a starting position about an inch
below the top of your shoulders. Add desired weights to each side of the bar horns. In the
standing position, your feet should be about shoulder width apart. Keep your head up and
back straight. Lift the bar onto your upper back resting the bar just above your shoulders.
Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout
the exercise, slowly bend your knees until your glutes are lower than your knees. This
motion should take about five seconds. Pause for a moment and return to the starting
position. This motion should take about three seconds.
Lunges: Without weights on the bar, hook the bar to a starting position about an inch
below the top of your shoulders. Add desired weights to each side of the bar horns. In the
standing position, your feet should be next to each other. Keep your head up and back
straight. Lift the bar onto your upper back resting the bar just above your shoulders.
Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout
the exercise, step forward a couple of feet with one leg keeping the toes pointed forward.
Keeping the back leg straight, begin to bend the forward leg. Doing so will bring the
back leg down. Stop the downward motion when the back leg is three to four inches from
the floor. Push off with the forward foot to return to the starting position. Alternate legs.