Bowflex Revolution - Manual (Page 76)

74
Leg Exercises
Lying Leg Extension
START FINISH
START
• While sitting on the bench facing
the engine, attach one cable to
the D-ring on the heel of the foot
harness.
• Lie on the bench with your
hip flexed and knee bent to
approximately 90°.
• Tall users may have to modify
this position.
• Feet, ankles and knees should be
in line with the cables.
• Without moving your hips, slowly
extend your leg, moving only your
knee and lower leg.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Flat
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Keep your hip and upper thigh
motionless throughout the exercise.
• Lift your chest, keep your abs tight and
maintain a very slight arch in your low
back.
Standing Hip Flexion w/ Knee Flexion
START FINISH
START
• Stand on the platform on one
side of the seat rail facing away
from the engine.
• Attach one cable to the D-ring on
the heel of the foot harness.
• Straighten but do not lock out the
support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by lifting
your knee up toward your torso,
allowing your knee to bend
without allowing any movement
in your waist or lower back.
• After lifting your knee as high
as possible, return to the Start
position. Repeat with the other
leg.
FINISH
Muscles worked:
Iliacus, Psoas, Rectus Femoris
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip and the knee.
• Keep the torso tight throughout the
motion.