Bowflex Ultimate Assembly and Owners Manual - Page 56

56 START FINISH START FINISH Leg Exercises Lying Leg Extension Knee Flexion with Hip Flexion Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Motion: • Slowly straighten your leg, moving only your knee/lower leg. • Slowly return to the starting position without relaxing the quad. Pulley position: Narrow. Starting position: • Sit on the bench facing the Power Rods® and place one cuff over the respective foot with the handle under the foot. • Lie back on the bench so that your head is supported by the bench. • Bend your working leg at the knee and bend your hip until your knee is pointing up. • You may grasp your working thigh with both hands around the back of the knee or increase the difficulty by attempting to hold the thigh stable without your hands. • Place the uninvolved foot on the floor or bench, relax your neck, straighten your spine, lift your chest, and tighten your abs. Key points: • Keep your upper thigh motionless throughout the exercise. • Keep your spine in good posture with your chest lifted, abs tight and a very slight arch in your lower back. Seated (Straight Leg) Calf Raise Ankle Plantarflexion (knee stabilized in slight flexion) Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities. Pulley position: Narrow. Starting position: • Remove the bench and unlock the rowing seat. • Sit on the seat facing the Power Rods® with the leg press belt attached and adjusted. • Place the balls of your feet on the upright pulley frame as shown. • Lift your chest, tighten your abs and maintain a very slight arch in your lower back. • Push back and straighten your legs (but do not lock your knees) and maintain this position. • 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. Motion: • Slowly press the balls of your feet into the frame and pull your heels toward your knees • Slowly return to the starting position without relaxing. Key points: • Do not lose contact between the balls of your feet and the frame as you push. • Do not change your hip or knee position, ONLY ankle motion should be allowed.