The Total Gym XLi is the European and Australian version of the popular Total Gym exercise machines, roughly comparable to the U.S.-available Total Gym XLS. The XLi comes with the full range of standard Total Gym accessories, including dip bars, a leg pulley attachment and a squat platform, to facilitate a wide range of exercises.
Side Squats
If you have long legs, the Total Gym XLi's squat platform may not extend far enough forward to allow proper squat form. Ideally, your knees shouldn't extend forward past your toes, even when bent at a 90-degree angle at the bottom of the squat. You can do single-leg side squats on the Total Gym, however, no matter how long your legs are. This exercise is also more challenging than double-leg squats, a real advantage since you're lifting only a portion of your body weight.
To do single-leg squats, lie on the glideboard on your right side. Bend your right leg to keep it out of the way, plant your left foot on the squat board directly in line with your body, and squat down until your left knee is bent at a 90-degree angle. Push yourself back up to a standing position, then repeat. Do a full set on your left leg before switching to the right.
Pull-ups
The Total Gym XLi's wing attachment doubles as pull-up bars. Pull-ups work almost every muscle in your back, but working up to doing full pull-ups without specialized equipment can be a real challenge. The Total Gym doubles as an assisted pull-up machine because you can adjust the incline to modify how much of your body weight you're actually lifting.
To do pull-ups, lie facedown on the glide board. Grasp one end of the wing attachment in each hand. Pull yourself up to the wing attachment, then slowly release the contraction until your arms are straight but not locked.
Leg Extensions
The leg pulley accessory allows you to do leg extensions, which isolate your quads, the large muscles in the front of your thighs. Because your leg muscles are so powerful and the Total Gym only allows you to lift a portion of your body weight, focusing on one muscle at a time is the best way to get a challenging workout.
To do leg extensions, attach the leg pulley accessory to the Total Gym, then attach the ankle cuff to your left ankle. Lie facedown on the glide board with your left knee bent at a 90-degree angle. Extend your leg until it's straight, but not locked. Return to the starting position and repeat. Do a full set on the left before switching the ankle cuff to your right leg.
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