Bowflex Blaze Owners Manual - Page 52

Leg Exercises Prone Leg Curl-Knee Flexion Muscles Worked: Hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) and Gastrocnemius Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Make sure you straighten your legs under control, do not allow your knees to hyper-extend. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. • Try to relax your calf and foot muscles. START FINISH Start Action • Lie face down on the bench • Slowly bend your knees, with your lower thighs on the upward and then toward your leg extension seat, the knees hips without moving your near the pivot point and ankles spine and without your hips under the upper roller pads . lifting from the bench. • Point your knees and feet • Keeping the hamstrings straight down and tighten tight, slowly allow your legs to your inner thigh muscles (as if straighten and return near the squeezing your knees together) starting position. Do not fully to stabilize. extend your legs. • Place your hands on the floor or grasp the rail or bench for stability. • Place your forehead on the bench or look to the side, but do not look up, hyper-extending your neck. • Tighten your abs to prevent spinal motion and very slightly lift your knees (approximately 1 inch), placing the pressure on your thighs. 52