Bowflex Ultimate 2 Owners Manual - Page 61

59 Leg Exercises Muscles worked: Biceps Femoris, Semimembranosus, Semitenonosus and Gastrocnemius Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base Success Tips • Make sure you straighten your legs under control, do not allow your knees to hyperextend. • Keep your abs tight and maintain flattened lower back. • Try to relax your calf and foot muscles. Leg Curl Knee Flexion START START • Face the end of the machine and leg curl pads, and step between the pads and the seat, straddling the input arm. • Lean forward, and place your hands on the bench to stabilize yourself as you move into position on the leg curl. • Position your thighs on top of the leg extension seat with you knees just off the roller pad and aligned with the pivot point. • Using your arms, lower yourself face down until your forearms/elbows are resting on the bench. • Tighten your abdominals to maintain a straight spine/ trunk. • Point your knees and feet straight down, and tighten your inner thigh muscles (as if squeezing your knees together) to stabilize. FINISH ACTION • Slowly bend your knees, bringing your feet upward and then toward your hips without moving your spine and without raising your hips. • Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting position. Do not fully extend our legs.