Bowflex Ultimate 2 - Manual (Page 52)

Leg Exercises
Leg Extension
START ACTION
START
• Sit on the Leg Extension Seat
with your knees near the pivot
point and the lower roller pads
in front of your shins (see Start
image above).
• Adjust your thighs to
hip-width, pointing your knee
caps forward.
• Grasp the sides of the seat to
stabilize yourself.
• Sit up straight, chest lifted, abs
tight and a slight arch in your
lower back.
• Tighten your quads and
slowly straighten your legs,
moving your feet forward
then upward until your legs
are completely straight and
your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the Start
position without relaxing
your quads.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
Leg Extension
Pulleys:
Leg Extension
Success Tips
• Use slow, controlled motion—do
not “kick” into the extension.
• Do not let your knees rotate
outward during the exercise.
Keep kneecaps pointing up and
straight forward.
Lying Leg Extension
START ACTION
START
• Sit on bench, facing the
Power Rod ® units. Secure
Ankle Cuff around one
ankle (do not cross cables).
• Lie back on the bench, head
supported. Bend the active
leg approximately 90° (tall
users will need to modify
this position).
• Clasp your hands around
the active thigh behind the
knee, and brace the inactive
leg on the bench or the
floor.
• Slowly straighten your leg,
moving only your knee and
lower leg. Do not lock your
knee.
• Slowly return to the Start
position without relaxing
your quadriceps.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff or Foot Harness
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine
aligned, abs tight and a very
slight arch in your lower back.
• Keep your upper thigh motionless
throughout this exercise.
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