Bowflex Revolution XP - Manual (Page 72)

70
leg exercises
Lunge — Single leg hip extension w/ knee extension
START FINISH
• Stand facing the engine, with one
foot forward on the center of the
platform and the other foot back
behind you.
• Attach the cables to the D-ring
on the bottom strap of the Squat
Harness.
• Bend the front knee to
approximately 90º. Bend the back
knee slightly less.
• The front foot is flat on the
platform, and the back foot is on
the ball of the foot.
• Initiate the movement by
extending your front leg and hip.
• Keep your upper body as stable
as possible while moving
upward, fully extending the knee,
but not locking it.
• Return to the Start position.
• Repeat with the other leg.
Muscles worked:
Quadriceps; Hamstrings;
Gluteus Maximus; Calf muscles
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys—Standard Pulley / 0
Success Tips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• On the forward leg, while lowering the
body, keep the knee pointed forward.
• Bend at the hip, not at the waist.
START FINISH
Standing Single Leg Curl — Knee Flexion
START FINISH
START
• Stand on either side of the seat
pad and position your leg so the
lower Leg Curl pad is on the back
of your lower leg.
• The upper Leg Curl pad should be
positioned just below the knee on
the front of your leg.
• On the standing leg, stabilize your
ankle, knee, hip and trunk.
• Initiate the movement by bending
your knee to move your lower leg
upward.
• Keep your upper body as stable
as possible while moving.
• Return to the Start position.
• Repeat with the other leg.
FINISH
Muscles worked:
Hamstrings
Position:
Standing—facing the machine.
Accessory:
Leg Extension/Curl Attachment
Adjustable Arm Position:
0
Success Tips
• Keep the chest lifted, abs tight and a
slight curve in the lower back.
• Only bend at the knee of the working
leg.
• Stabilize your upper body by holding
onto the tower.