Bowflex Revolution - Manual (Page 82)

Leg Exercises
80
VARIATION
Single Leg - Leg Press – Knee Extension w/ hip extension
START FINISH
• Remove the bench and set up the
machine with the sliding seat, back
support pad and leg press plate. (Refer
to instructions for hooking up the
cables for Leg Press exercises.)
• Sit facing the engine with your foot on
the foot plate positioned comfortably for
you to press with one leg at a time.
• Bend your knees and hips allowing
yourself to slide toward the engine.
• Limit this Start position that still allows
you to maintain good posture and from
flexing your knee past 90°.
• Straighten your leg by pressing
through your heel without taking
your front foot off the plate.
Move to a straightened position
without locking out your knees.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
Muscles worked:
Quadriceps
Bench Position:
Sliding seat; Leg Press Plate
Accessory:
Foot Plate; Leg Press Seat Back
Adjustable Arm Position:
9
Success Tips
• Keep your spine in good posture.
• Tighten, but do not lock your knees.
• Keep your quads tight through the entire
motion.
• Move slowly and under control.
• Lift your chest, keep your abs tight and
maintain a very slight arch in your low
back.
Leg Press
START FINISH
START
• Remove the bench and unlock the
rowing seat. (Refer to instructions
for hooking up the cables for Leg
Press exercises.)
• Sit facing the engine, your feet on
the leg press plate.
• Bend your knees and hips slowly
allowing yourself to slide toward
the engine.
• Rest your hands in a comfortable
position.
• Straighten your legs, but do not
lock your knees.
• 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 Start
position.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Removed
Accessory:
Sliding seat; Leg Press Plate
Adjustable Arm Position:
9
Success Tips
• Keep your spine in good posture.
• Straighten but do not lock your knees.
• Keep your quads tightened throughout
the entire motion.
• Do not use momentum,
MOVE SLOWLY.
• Lift your chest, tighten your abs and
maintain a very slight arch in your lower
back.