Bowflex Ultimate - Manual (Page 54)


Leg Exercises
Muscles worked: This exercise emphasizes
the hamstring muscle group (biceps femoris,
semimembranosus, semitendinosus) on the
back of the thigh as well as the back of the calf
(gastrocnemius).
Pulley position: Narrow.
Starting position:
• Seated on the flat bench, attach the cuffs to the
respective ankles.
• Turn and lie on your stomach with your head
facing away from the Power Rods ® . The cables
will cross. Keep your feet together and your
hands flat on the floor helping to provide stability.
• Move forward to provide tension in the cables.
• Look toward the floor to keep your neck in good
alignment and tighten your abdominals.
• Lift your knees very slightly (1/4 inch) off of the
bench by pressing your hips into the bench and
hold them completely still.
Motion:
• Slowly bend your knees, moving your feet in
an arc upward and then inward toward your
buttocks.
• Then slowly allow your legs to straighten through
the arc described, returning to the starting
position without relaxing.
Key points:
• Keep your upper leg motionless during the entire
exercise.
• Keep your abs tight and do not lift your hips or
excessively arch your back.
Lying (Prone) Leg Curl
Knee flexion
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.
Pulley position: Narrow.
Starting position:
• Remove the bench.
• Facing the Power Rods ® , stand on the platform to
one side of the rail.
• Secure the cuff around the ankle (or foot)
farthest from the rail. Keep this leg bent at
approximately 90 degrees.
• You may stand erect or you may 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.
Motion:
• 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 or
your knee.
• Then slowly return to the starting position.
Key points:
• Make sure all of your motion occurs at your hip,
NOT your waist or lower 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.
Standing Hip Extension
Knee stabilized in flexion
FINISH
START
FINISH
START