Bowflex Sport Owners Manual - Page 71

Leg Exercises Leg Press-Hip and Knee Extension Muscles Worked: Quadriceps, Gluteus Maximus and Adductor muscle groups Bench Position: Removed Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Generate the force for the leg press by mentally directing your pushing/pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee. • Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion. • Keep your spine in good posture. • Straighten but do not "lock out" your knees. Keep your quads tightened throughout the entire motion. • Do not use momentum. MOVE SLOWLY! Do not "launch" yourself when you straighten your knees. START FINISH Start Action • Remove the bench and unlock the • Bend your knees and hips slowly rowing seat. • Sit on the seat facing the Power Rod® unit with the leg press belt allowing yourself to slide toward thePower Rod® unit. • Limit your slide to a position that attached and adjusted. Support allows you to still maintain good your feet on the upright pulley spinal posture, with your chest frame or foot rests as shown. The lifted, abs tight and a slight arch belt should be placed around the in your lower back. pelvis, NOT the low back/spine. • Slowly return to the starting posi- • Lift your chest, tighten your abs and tion. maintain a very slight arch in your lower back. • Slowly straighten your legs, but do not lock your knees. • You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable. 71