Bowflex XTL - Manual (Page 50)

SEATED 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:
•Remove the bench, unlock the seat.
•Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods, position
the belt around your midsection and then attach the free end of the belt to the other pulley.
•Move forward and secure your heels over the rail support at the end of the unit.
•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Action:
•Slowly bend your knees, pulling yourself forward toward your feet.
•Slowly allow your legs to straighten and return to the starting position.
Key points:
•Make sure that you straighten your legs under control, do not allow your knees to hyperextend.
•Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
STANDING HIP EXTENSION
(Knee stabilized)
Muscles worked:
This exercise strengthens and develops the muscles of your buttocks (gluteus
maximus) and the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the
back of the upper leg. Remember, there is no such thing as “spot reduction”. Do not do this exercise
with the belief that it will remove fat from this area. Do it to strengthen and build these muscles.
Starting position:
•Remove the bench.
•Facing the power rods, stand on the platform to one side of the rail.
•Secure the cuff around the ankle furthest from the rail. Keep this leg straight but not locked at
the knee.
•Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of
your support leg.
•Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight
arch in your lower back.
Action:
•Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg
backwards, then slightly up.
•Slowly move your leg as far as you can, without allowing ANY movement to occur at your
waist.
•Then slowly return to the starting position.
Key points:
•Make sure all of your motion occurs at your hip, NOT your waist or lower back.
•Keep your abs tight throughout the entire exercise.
•Keep your working leg straight or very slightly bent.
Leg Exercises
FINISH
START
FINISH
START
48