Leg exercises, Leg extension, Leg curl – Bowflex Ultimate User Manual

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Leg Exercises

Muscles worked: This exercise emphasizes

the muscles on the front of the upper thigh

(quadriceps muscle group) which are responsible

for straightening your leg against resistance. This

powerful muscle group helps provide stability

for the knee joint and is essential for producing

power in running, jumping and lifting activities.

Pulley position: Leg extension/ Leg curl


Starting position:

• Sit on the seat facing away from the Power



with your knees near the pivot point and

the lower roller pads on the front of your shins/

ankle (see picture).

• Position your thighs at hip width pointing your

knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs tight

and maintain a very slight arch in your lower



• Tighten your quads and straighten your legs

by moving your feet forward and then upward

until your legs are completely straight and your

kneecaps are pointing up toward the ceiling (not

turned outward).

• Then slowly return to the starting position

keeping tension in your quads during the entire


Key points:

• Use slow controlled motion. Do not “kick” into


• Do not let your knees rotate outward during the

exercise. Keep your kneecaps pointing up and

straight forward.

Leg Extension

Muscles worked: This exercise emphasizes

the hamstring muscle group (biceps femoris,

semimembranosus, semitendinosus) on the

back of the thigh as well as the calf muscle


Pulley position: Leg extension/Leg curl


Starting position:

• With the back support of the bench attached to

the seat of the leg unit, lie face down with your

lower thigh on the pad, the knees near the pivot

point and ankles under the upper roller pads .

• Point your knees and feet straight down and

tighten your inner thigh muscles (as if squeezing

your knees together) to stabilize.

• Place your hands on the floor or grasp the rail or

bench for stability.

• Place your forehead on the bench or look to the

side, but do not look up, hyper-extending your


• Tighten your abs to prevent spinal motion and

very slightly lift your knees (approximately 1

inch), placing the pressure on your thighs.


• Slowly bend your knees, upward and then

toward your hips 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.

Key points:

• Make sure you straighten your legs under

control, do not allow your knees to hyper-


• Keep your chest lifted, abs tight and maintain a

very slight arch in your lower back.

• Try to relax your calf and foot muscles.

Leg Curl