Bowflex ULTIMATE 2 - The Bowflex Body Leanness Program

Leg Exercises
Leg Curl Knee Flexion
START ACTION
START
• Facetheendofthemachine
and leg curl pads, and step
between the pads and the
seat, straddling the input
arm.
• Leanforward,andplace
your hands on the bench
to stabilize yourself as you
move into position on the
leg curl.
• Positionyourthighsontop
of the leg extension seat
with you knees just off the
roller pad and aligned with
the pivot point.
• Usingyourarms,lower
yourself face down until
your forearms/elbows are
resting on the bench.
• Tightenyourabdominalsto
maintain a straight spine/
trunk.
• Pointyourkneesandfeet
straight down, and tighten
your inner thigh muscles
(as if squeezing your knees
together) to stabilize.
• Slowlybendyourknees,
bringing your feet upward
and then toward your hips
without moving your spine
and without raising your
hips.
• Keepingthehamstrings
tight, slowly allow your legs
to straighten and return
near the starting position.
Do not fully extend our
legs.
FINISH
Muscles worked:
Biceps Femoris, Semimembrano-
sus, Semitenonosus and Gastrocne-
mius
Bench Position:
Connected to Leg Extension Seat
Accessory:
Leg Extension Seat
Pulleys:
Base
Success Tips
• Makesureyoustraightenyour
legs under control, do not allow
your knees to hyperextend.
• Keepyourabstightandmaintain
flattened lower back.
• Trytorelaxyourcalfandfoot
muscles.
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