Bowflex ULTIMATE 2 - Ankle Eversion; Ankle Inversion

Leg Exercises
Leg Extension
START ACTION
START
• SitontheLegExtensionSeat
with your knees near the pivot
point and the lower roller pads
in front of your shins (see Start
image above).
• Adjustyourthighsto
hip-width, pointing your knee
caps forward.
• Graspthesidesoftheseatto
stabilize yourself.
• Situpstraight,chestlifted,abs
tight and a slight arch in your
lower back.
• Tightenyourquadsand
slowly straighten your legs,
moving your feet forward
then upward until your legs
are completely straight and
your kneecaps point upward
to the ceiling.
• Slowlyreversethemotion,
returning to the Start
position without relaxing
your quads.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
Leg Extension
Pulleys:
Leg Extension
Success Tips
• Useslow,controlledmotion—do
not “kick” into the extension.
• Donotletyourkneesrotate
outward during the exercise.
Keep kneecaps pointing up and
straight forward.
Lying Leg Extension
START ACTION
START
• Sitonbench,facingthe
Power Rod
®
units. Secure
Ankle Cuff around one
ankle (do not cross cables).
• Liebackonthebench,head
supported. Bend the active
leg approximately 90° (tall
users will need to modify
this position).
• Claspyourhandsaround
the active thigh behind the
knee, and brace the inactive
leg on the bench or the
floor.
• 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.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff or Foot Harness
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.
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