Bowflex Blaze Home Gym - Manual (Page 46)

46
Leg Exercises
Lying Leg Extension
Ankle Eversion
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.
Muscles Worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body
motionless.
• Keep your abs tight, and do not lift
your hips or excessively arch your
back.
• You should feel tension in the outside
of your calf throughout the entire
motion.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod ® unit.
• Secure the Ankle Cuff around
the ball of one foot.
• Lie back on the Bench with
your head supported.
• Bend the active leg approxi-
mately 90
o
.
• Clasp your hands around the
active thigh behind the knee,
and brace the inactive leg on
the Bench or the floor.
Start
• Sit on the Bench, with one
side toward the Power Rod ®
unit.
• Attach an Ankle Cuff around
the ball of your outside foot
(farthest from the Pulley).
• Straighten your cuffed leg,
and sit up straight.
• Allow your foot to rotate
toward the Power Rod ® unit,
keeping tension in the cables.
Action
• 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.
Action
• Slowly rotate your foot
outward away from Power
Rod ® unit.
• While maintaining tension,
slowly return to the Start
position.