Bowflex XTL - Manual (Page 48)

LYING (PRONE) LEG CURL
- Knee Flexion
Muscles worked:
This exercise emphasizes the hamstring muscle group (biceps femoris,
semimembranosus, semitenonosus) on the back of the thigh.
Starting position:
•Seated on the flat bench, attach the cuffs to the corresponding ankles.
•Turn and lie on your stomach with your head facing away from the Power Rods. The cables
will cross. Keep your feet together and your hands flat on the floor helping to provide stability.
•Move forward to provide tension in the cables.
•Look toward the floor to keep your neck in good alignment and tighten your abdominals.
•Lift your knees very slightly (less than a half inch) off of the bench by pressing your hips into
the bench and hold them completely still.
Action:
•Slowly bend your knees, moving your feet in an arc upward and then inward towards your
buttocks.
•Then slowly allow your legs to straighten through the arc described, returning to the starting
position without relaxing.
Key points:
•Keep your upper leg motionless during the entire exercise.
•Keep your abs tight and do not lift you hips or excessively arch your back.
LEG PRESS
- Hip and Knee Extension
Muscles worked:
This exercise develops overall lower body pushing strength, primarily
emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on
your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups).
Starting position:
•Remove the bench and unlock the rowing seat.
•Sit on the seat facing the power rods with the leg press belt attached and adjusted, supporting
your feet on the upright pulley frame as shown. The belt should be placed around the pelvis,
not the spine.
•Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
•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 the Power Rods.
• 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.
Key points:
•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.
FINISH
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FINISH
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Leg Exercises 46