Bowflex Ultimate Assembly and Owners Manual - Page 55

Standing Hip Flexion, Seated Leg Curl

Get Bowflex Ultimate PDF manuals and user guides View all Bowflex Ultimate manuals
Add to My Manuals
Save this manual to your list of manuals

Page 55 highlights

START Leg Exercises 55 Standing Hip Flexion With knee flexion Muscles worked: This exercise primarily develops and strengthens the muscles on the front of your hips (iliopsoas and rectus femoris) that are primarily responsible for bending or flexing your hips. Pulley position: Narrow. Starting position: • Remove the bench. • Stand on the base platform, facing away from the Power Rods®, on one side of the bench. • Secure the cuff around the leg farthest from the rail, just above or just below the knee. • Straighten, but do not lock, the knee of your support leg. • Keep your spine in good posture with your chest lifted, abs tight and maintain a very slight arch in your lower back. Motion: • Initiate the movement by lifting your knee up and in toward your torso. • Allowing the knee to bend as you move, bring your knee upward as far as you can, without allowing ANY movement to occur at your waist or lower back. • Slowly return to the starting position without resting your leg muscles. Key points: • Make sure all of your motion occurs at your hip, NOT your waist or lower back. • Keep your chest lifted and trunk muscles tight throughout the entire exercise. • Allow your lower leg to hang in the direction of the cable at all times. FINISH START Seated Leg Curl Knee Flexion with Hip Flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh. Pulley position: Narrow. Starting position: • Remove the bench, unlock the seat. • Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods®, position the belt around your midsection and then attach the free end of the belt to the other pulley. • Move forward and secure your heels over the rail support at the end of the unit. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Motion: • Slowly bend your knees, pulling yourself forward toward your feet. • Slowly allow your legs to straighten and return to the starting position. Key points: • Make sure that you straighten your legs under control, do not allow your knees to hyper-extend. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. FINISH

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
  • 89
  • 90
  • 91
  • 92
  • 93
  • 94
  • 95
  • 96
  • 97
  • 98
  • 99
  • 100
  • 101
  • 102
  • 103
  • 104
  • 105
  • 106
  • 107
  • 108
  • 109
  • 110
³³
Leg Exercises
Muscles worked:
This exercise primarily develops
and strengthens the muscles on the front of
your hips (iliopsoas and rectus femoris) that are
primarily responsible for bending or flexing your
hips.
Pulley position:
Narrow.
Starting position:
• Remove the bench.
• Stand on the base platform, facing away from the
Power Rods
®
, on one side of the bench.
• Secure the cuff around the leg farthest from the
rail, just above or just below the knee.
• Straighten, but do not lock, the knee of your
support leg.
• Keep your spine in good posture with your chest
lifted, abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by lifting your knee up and
in toward your torso.
• Allowing the knee to bend as you move, bring
your knee upward as far as you can, without
allowing ANY movement to occur at your waist or
lower back.
• Slowly return to the starting position without
resting your leg muscles.
Key points:
• Make sure all of your motion occurs at your hip,
NOT your waist or lower back.
• Keep your chest lifted and trunk muscles tight
throughout the entire exercise.
• Allow your lower leg to hang in the direction of
the cable at all times.
Standing Hip Flexion
With knee flexion
Muscles worked:
This exercise emphasizes
the hamstring muscle group (biceps femoris,
semimembranosus, semitendinosus) on the back
of the thigh.
Pulley position:
Narrow.
Starting position:
• Remove the bench, unlock the seat.
• Attach one end of the belt to a pulley, sit on the
seat facing away from the Power Rods
®
, position
the belt around your midsection and then attach
the free end of the belt to the other pulley.
• Move forward and secure your heels over the rail
support at the end of the unit.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Slowly bend your knees, pulling yourself forward
toward your feet.
• Slowly allow your legs to straighten and return to
the starting position.
Key points:
• Make sure that you straighten your legs under
control, do not allow your knees to hyper-extend.
• Keep your chest lifted, abs tight and maintain a
very slight arch in your lower back.
Seated Leg Curl
Knee Flexion with Hip Flexion
FINISH
START
FINISH
START