Bowflex Sport Owners Manual - Page 72

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 hyperextend. • 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, upward with your lower thighs on the leg and then toward your hips extension seat, the knees near the without moving your spine and pivot point and ankles under the without your hips lifting from the upper roller pads . bench. • Point your knees and feet straight • Keeping the hamstrings tight, down and tighten your inner thigh slowly allow your legs to muscles (as if squeezing your knees straighten and return near the together) to stabilize. starting position. Do not fully • Place your hands on the floor or extend your legs. 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. 72