Bowflex Revolution - Leg Press Technique; Single Leg Press - Knee Extension w; Hip Extension

76
Leg Exercises
Standing Hip Flexion
START FINISH
START
• Stand on the platform on one side
of the seat rail facing away from
the engine.
• Attach one cable to the D-ring on
the heel of the foot harness.
• Straighten but do not lock out the
support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by moving
you whole leg forward, without
allowing any movement in your
waist or lower back.
• After moving your leg as far as
possible possible, return to the
Start position. Repeat with the
other leg.
FINISH
Muscles worked:
Iliacus, Psoas, Rectus Femoris
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip.
• Keep the torso tight throughout the
motion.
Standing Hip Internal Rotation
START FINISH
START
• Stand on the platform on one side
of the seat rail facing sideways
from the engine.
• Attach one cable to the D-ring on
the foot closest to the pulley on the
outside edge near the front of your
foot.
• Straighten but do not lock out the
support leg.
• Stand far enough away from the
pulley so that there is tension at
the start of the motion.
• Initiate the movement by moving
you whole leg by rotating at
the hip, without allowing any
movement in your waist or lower
back.
• After rotating your leg as far
as possible, return to the Start
position.
• Repeat with the other leg.
FINISH
Muscles worked:
Gracilis, Adductor Magnus
Bench Position:
Removed
Accessory:
Foot harness
Adjustable Arm Position:
9
Success Tips
• Make sure all the motion is occurring at
your hip.
• Keep the torso tight throughout the
motion.