Bowflex ULTIMATE 2 - Leg Curl Knee Flexion

Leg Exercises
Standing Calf Press
START ACTION
START
• Removethebench
assembly and stand under
the squat attachment.
• Straightenyourlegs,stand
upright, and grab the
handles with each hand.
• Slowlypressuponthe
balls of your feet as high as
comfortable.
• Slowlyreturntothestarting
position without relaxing.
FINISH
Muscles worked:
Soleus
Bench Position:
Folded
Accessory:
Squat Bar
Pulleys:
Squat Platform
Success Tips
• Donotchangeyourhiporknee
position, ONLY ankle motion
should be allowed.
• Keepyourchestlifted,abstight
and maintain a very slight arch in
your lower back.
Standing Hip Flexion
START ACTION
START
• Removethebench,stand
on the platform on one side
of the rail, facing away from
the Power Rod
®
units.
• Securethecuffaroundyour
leg furthest from the rail
just above your knee.
• Straightenbutdonotlock
your other leg.
• Insurethereisslight
tension on the cable when
your attached leg is down.
• Initiatethemovementby
lifting your knee up toward
your torso allowing your
knee to bend without
allowing any movement at
your waist or lower back.
• Afterliftingyourkneeas
high as possible, slowly
lower your knee to the
starting position.
• Repeatwithyourotherleg
on the other side of the
machine.
FINISH
Muscles worked:
Iliacus,PsoasMajor,RectusFemoris
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Makesureallmotionoccursat
your hip, NOT your waist or lower
back.
• Keepyourtorsotightthroughout
the entire exercise.
57