Squats* - Exercises hamstrings (back of upper leg), quads (front of upper leg), and gluts (butt)

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• Adjustments - remove the bench from the machine; choose any of the four positions of the inner handles on the Y bar
• Resistance - adjust the bottom cylinder to 1; adjust the top cylinder to desired intensity level
• Starting position - begin the exercise standing facing the HEALTHMAX PRO pad with your feet on the foot plates; hands should be gripping the inner handles on the Y bar at shoulder level with your palms facing forward

Exercise motion - push your butt back at an angle behind you, as if you were going to sit in a chair, as far as possible, pulling the handles down with you as your hands stay at shoulder level then return to the starting position; your torso should angle forward as you are pushing your butt backwards; be sure to keep your back flat; try not to let your knee bend to the point where your knee is past your foot, if it is bending past that point, push your butt back more and lean forward more

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Supplemental
Exercises:
Exercises with a (*) are advanced exercises

Exercises Using the Y Bar without the Bench:

1. Upright row
2. Tricep press down
3. Tricep extension
4. Dead lift*
5. Lunge*
6. Plie' *
7. Squats*
8. Outer thigh lifts
9. Calf Raise
10. Dip

Bench Exercises (12)