Bowflex Revolution - Standing Hip Flexion Technique; Standing Hip Internal Rotation Technique

Leg Exercises
Ankle Eversion
START FINISH
START
• Sit on the Bench, with one side
to the engine.
• Attach a Foot Harness on the
foot farthest from the pulley.
Snap on the top ring to the cable.
• Straighten the attached leg and
sit up straight.
• Allow the foot to rotate toward
the engine, keeping tension in
the cables.
• Slowly rotate your foot outward,
away from
engine.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
Muscles worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
• Movement should occur only at the
ankle—keep the rest of your body
motionless.
• Keep abs tight and do not lift your hips
or excessively arch your back.
• You should feel tension in the outside of
your calf throughout the entire motion
Ankle Inversion
START FINISH
START
• Sit on the Bench, with one side
to the engine.
• Attach a Foot Harness on the
foot closest to pulley.
• Straighten the attached leg and
sit up straight.
• Allow the foot to rotate toward
the engine, keeping tension in
the cables.
• Slowly rotate your foot inward,
away from engine.
• Then, maintaining tension, slowly
return to the Start position.
FINISH
Muscles worked:
Tibialis Anterior and Posterior
Bench Position:
Flat Bench Forward
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
• Movement should occur only at the
ankle—keep the rest of your body
motionless.
• Keep abs tight and do not lift your hips
or excessively arch your back.
• You should feel tension in the inside of
your calf throughout the entire motion
74
FINISH