Bowflex Blaze Home Gym - Manual (Page 51)

51
Leg Press—Hip and Knee Extension
Muscles Worked:
Quadriceps, Gluteus Maximus and
Adductor muscle groups
Bench Position:
Removed
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
• Generate the force for the leg press
by mentally directing your pushing/
pressing effort through the lower leg
and squarely into the frame of the
machine. In other words, push in the
direction the calf bone is pointing
throughout the motion, rather than
just pushing your body backward. This
will decrease the shearing forces at the
knee.
• Keep your knees pointed in the same
direction as your feet. DO NOT let the
knees travel inward/closer during the
motion.
• Keep your spine in good posture.
• Straighten but do not “lock out” your
knees. Keep your quads tightened
throughout the entire motion.
• Do not use momentum. MOVE
SLOWLY! Do not “launch” yourself
when you straighten your knees.
START FINISH
Start
• Remove the bench and unlock
the rowing seat.
• Sit on the seat facing the Power
Rod ® unit with the leg press belt
attached and adjusted. Support
your feet on the upright pulley
frame or foot rests as shown.
The belt should be placed
around the pelvis, NOT the low
back/spine.
• Lift your chest, tighten your abs
and maintain a very slight arch
in your lower back.
• Slowly straighten your legs, but
do not lock your knees.
• 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.
Action
• Bend your knees and hips
slowly allowing yourself to
slide toward thePower Rod ®
unit.
• Limit your slide to a position
that allows you to still
maintain good spinal posture,
with your chest lifted, abs
tight and a slight arch in your
lower back.
• Slowly return to the starting
position.
Leg Exercises