Bowflex Ultimate 2 - Manual (Page 61)

Leg Exercises
Leg Curl Knee Flexion
START ACTION
START
• Face the end of the machine
and leg curl pads, and step
between the pads and the
seat, straddling the input
arm.
• Lean forward, and place
your hands on the bench
to stabilize yourself as you
move into position on the
leg curl.
• Position your thighs on top
of the leg extension seat
with you knees just off the
roller pad and aligned with
the pivot point.
• Using your arms, lower
yourself face down until
your forearms/elbows are
resting on the bench.
• Tighten your abdominals to
maintain a straight spine/
trunk.
• Point your knees and feet
straight down, and tighten
your inner thigh muscles
(as if squeezing your knees
together) to stabilize.
• Slowly bend your knees,
bringing your feet upward
and then toward your hips
without moving your spine
and without raising your
hips.
• Keeping the hamstrings
tight, slowly allow your legs
to straighten and return
near the starting position.
Do not fully extend our
legs.
FINISH
Muscles worked:
Biceps Femoris, Semimembrano-
sus, Semitenonosus and Gastrocne-
mius
Bench Position:
Connected to Leg Extension Seat
Accessory:
Leg Extension Seat
Pulleys:
Base
Success Tips
• Make sure you straighten your
legs under control, do not allow
your knees to hyperextend.
• Keep your abs tight and maintain
flattened lower back.
• Try to relax your calf and foot
muscles.
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