Bowflex Power Pro Owners Manual - Page 47

Leg Exercises

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Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities. Starting position: •Sit on the seat facing away from the Power Rods with your knees near the pivot point and the lower roller pads on your shins (see picture). •Adjust your thighs to hip width pointing your knee caps straight to the front. •Grasp the sides of the seat. •Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back. Action: •Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling (not turned outward). •Then slowly return to the starting position keeping tension in your quads during the entire movement. Key points: •Use slow controlled motion. Do not "kick" into extension. •Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. LEG CURL with attachment Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus) on the back of the thigh. Starting position: •With the bench attached to the seat of the leg unit, lie face down with your knees near the pivot point and ankles under the upper roller pads . •Place your hands on the floor or grasp the rail or bench for stability. •Tighten your abs to prevent spinal motion and very slightly lift your knees, placing the pressure on your thighs. Action: •Slowly bend your knees, upward and then toward your hips without moving your spine and without your hips lifting from the bench. •Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting position. Do not fully extend your legs. 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. 45 START FINISH START FINISH

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FINISH
START
FINISH
START
Leg Exercises
LEG EXTENSION
with attachment
Muscles worked:
This exercise emphasizes the muscles on the front of the upper thigh
(quadriceps muscle group) which are responsible for straightening your leg against resistance. This
powerful muscle group helps to provide stability for the knee joint and is essential for producing power
in running, jumping and lifting activities.
Starting position:
•Sit on the seat facing away from the Power Rods with your knees near the pivot point and the
lower roller pads on your shins (see picture).
•Adjust your thighs to hip width pointing your knee caps straight to the front.
•Grasp the sides of the seat.
•Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower
back.
Action:
•Tighten your quads and straighten your legs by moving your feet forward and then upward
until your legs are completely straight and your kneecaps are pointing up toward the ceiling
(not turned outward).
•Then slowly return to the starting position keeping tension in your quads during the entire
movement.
Key points:
•Use slow controlled motion. Do not “kick” into extension.
•Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and
straight forward.
LEG CURL
with attachment
Muscles worked:
This exercise emphasizes the hamstring muscle group (biceps femoris,
semimembranosus, semitenonosus) on the back of the thigh.
Starting position:
•With the bench attached to the seat of the leg unit, lie face down with your knees near the pivot
point and ankles under the upper roller pads .
•Place your hands on the floor or grasp the rail or bench for stability.
•Tighten your abs to prevent spinal motion and very slightly lift your knees, placing the pressure on
your thighs.
Action:
•Slowly bend your knees, upward and then toward your hips without moving your spine and
without your hips lifting from the bench.
•Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting
position. Do not fully extend your legs.
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.
45