Bowflex Ultimate 2 Owners Manual - Page 52

50 Muscles worked: Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension Pulleys: Leg Extension Leg Exercises Leg Extension START FINISH Success Tips • Use slow, controlled motion-do not "kick" into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. Muscles worked: Quadriceps Bench Position: Flat Bench Forward Accessory: Ankle Cuff or Foot Harness Pulleys: Chest Bar START • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above). • Adjust your thighs to hip-width, pointing your knee caps forward. • Grasp the sides of the seat to stabilize yourself. • Sit up straight, chest lifted, abs tight and a slight arch in your lower back. ACTION • Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling. • Slowly reverse the motion, returning to the Start position without relaxing your quads. Lying Leg Extension START FINISH Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Keep your upper thigh motionless throughout this exercise. START • Sit on bench, facing the Power Rod® units. Secure Ankle Cuff around one ankle (do not cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position). • Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the bench or the floor. ACTION • Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee. • Slowly return to the Start position without relaxing your quadriceps.