Nautilus BE STRONG. NS 600X User Manual

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Muscles worked: This exercise emphasizes the

hamstring muscle group (biceps femoris,

semimembranosus, semitenonosus) on the back

of the thigh as well as the calf muscle

(gastrocnemius).

(See page 3 for machine setup.)

• Seated on the seat facing away from

   the machine.

• Lift one leg then the other over the top of the

   front roller placing the ankle on top of the

   roller and shin under the back roller.

• Place your hands on the side of the bench

   or grasp the bench for stability.

• Tighten your abs to prevent spinal motion.

• Slowly bend your from your knees, Down and

   back, without moving your spine and without

   your hips lifting from the bench.

• Keeping the hamstrings tight, slowly

   allow your legs to straighten and return

   near the starting position. Do not fully extend

   your legs.

• Make sure you straighten your legs

   under control, do not allow your knees

   to hyperextend.

• Keep your chest lifted, abs tight and maintain a

   very slight arch in your

   lower back.

• Try to relax your calf and foot muscles.

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.

• 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.

• 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.

• 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.