Bowflex 2 - Standing Hip Flexion Technique; Seated Leg Curl Technique

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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
FINISH
START
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