Bowflex Ultimate - Manual (Page 56)

6
Leg Exercises
Muscles worked: This exercise allows you to
strengthen and develop the front part of your
upper thighs (quadriceps muscle groups), helping
to increase your muscular stability at the knee
joints.
Pulley position: Narrow.
Starting position:
• Sit on the bench facing the Power Rods ® and
place one cuff over the respective foot with the
handle under the foot.
• Lie back on the bench so that your head is
supported by the bench.
• Bend your working leg at the knee and bend your
hip until your knee is pointing up.
• You may grasp your working thigh with both
hands around the back of the knee or increase
the difficulty by attempting to hold the thigh
stable without your hands.
• Place the uninvolved foot on the floor or bench,
relax your neck, straighten your spine, lift your
chest, and tighten your abs.
Motion:
• Slowly straighten your leg, moving only your
knee/lower leg.
• Slowly return to the starting position without
relaxing the quad.
Key points:
• Keep your upper thigh motionless throughout the
exercise.
• Keep your spine in good posture with your chest
lifted, abs tight and a very slight arch in your
lower back.
Lying Leg Extension
Knee Flexion with Hip Flexion
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg or
calf (gastrocnemius and soleus), which are
responsible for raising and lowering your heels
at the ankle joint. Strength and power in these
muscles are essential for all sports and daily
activities.
Pulley position: Narrow.
Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods ® with the
leg press belt attached and adjusted.
• Place the balls of your feet on the upright pulley
frame as shown.
• Lift your chest, tighten your abs and maintain a
very slight arch in your lower back.
• Push back and straighten your legs (but do not
lock your knees) and maintain this position.
• You may rest your hands around the sides of the
belt, on the sides of the seat, or you may fold
your arms across your chest, whichever is more
comfortable.
Motion:
• Slowly press the balls of your feet into the frame
and pull your heels toward your knees
• Slowly return to the starting position without
relaxing.
Key points:
• Do not lose contact between the balls of your
feet and the frame as you push.
• Do not change your hip or knee position, ONLY
ankle motion should be allowed.
Seated (Straight Leg) Calf Raise
Ankle Plantarflexion (knee stabilized in slight
flexion)
FINISH
START
FINISH
START