Bowflex Elite™ Plus home gym - Manual (Page 84)

60
Leg Exercises
Leg Extension
START ACTION
START
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller pads
in front of your shins (see Start
image above).
• Adjust your thighs to hip-width,
pointing your knee caps forward.
• Grasp the sides of the seat to
stabilize yourself.
• Sit up straight, chest lifted, abs
tight and a slight arch in your
lower back.
• Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until
your legs are completely straight
and your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the Start position
without relaxing your quads.
FINISH
Lying Leg Extension
START ACTION
START
• Sit on bench, facing the Power
Rod® unit. Secure Ankle Cuff
around one ankle (don’t cross
cables).
• Lie back on the bench, head
supported. Bend the active leg
approximately 90° (tall users will
need to modify this position).
• Clasp your hands around the
active thigh behind the knee,
and brace the inactive leg on the
bench or the floor.
• Slowly straighten your leg,
moving only your knee and lower
leg. Do not lock your knee.
• Slowly return to the Start position
without relaxing your quadriceps.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
• Use slow, controlled motion—do not
“kick” into the extension.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
Muscles worked:
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and a very slight arch in your
lower back.
• Keep your upper thigh motionless
throughout this exercise.