Bowflex Sport - Hamstring and Calf Exercises

66
Leg Exercises
Lying Leg Extension
Ankle Eversion
Muscles worked:
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, spine aligned, abs
tight, and a very slight arch in your lower
back.
• Keep your upper thigh motionless
throughout this exercise.
Muscles Worked:
Peroneals
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Movement should occur only at your
ankle—keep the rest of your body motion
-
less.
• Keep your 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.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Secure the Ankle Cuff around
the ball of one foot.
• Lie back on the Bench with your
head supported.
• Bend the active leg approxi-
mately 90
o
.
• Clasp your hands around the
active thigh behind the knee,
and brace the inactive leg on the
Bench or the floor.
Start
• Sit on the Bench, with one side
toward the Power Rod
®
unit.
• Attach an Ankle Cuff around the
ball of your outside foot (farthest
from the Pulley).
• Straighten your cuffed leg, and sit
up straight.
• Allow your foot to rotate toward
the Power Rod
®
unit, keeping
tension in the cables.
Action
• Slowly straighten your leg,
moving only your knee and lower
leg. Do not lock your knee.
• Slowly return to the Start position
without relaxing your quadriceps.
Action
• Slowly rotate your foot outward
away from Power Rod
®
unit.
• While maintaining tension, slowly
return to the Start position.