Bowflex ULTIMATE - Glute, Hip, and Calf Exercises

LEG EXTENSION
Muscles worked: This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are
responsible for straightening your leg against
resistance. This powerful muscle group helps
provide stability for the knee joint and is
essential for producing power in running,
jumping and lifting activities.
Pulley position: Leg extension/Leg curl
attachment.
Starting position:
• Sit oil the seat facing away horn the Power
Rods with your knees near the pivot point
and the lower roller pads on the hont of
your shins/ankle (see picture).
• Position your thighs at hip width pointing
your knee caps straight to the hont.
• Grasp the sides of the seat.
• Sit tip straight with your chest lifted, abs
tight and maintain a very slight aivh in your
lower back.
Leg Exercises
Motion:
• Tighten your quads and straighten your legs
by moving your feet forward and then
upward until your legs are completely
sn aight and your kneecaps are pointing up
toward the ceiling (not turned outward).
• Then slowly return to the starting position
keeping tension in yore quads dining the
entire nlovenlent.
Key points:
•Use slow controlled motion. Do not "kick"
into extension.
• Do not let your knees rotate outward dining
the exeivise. Keep your kneecaps pointing
up and snaight forward.
START
FINISH
LEG CURL
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps femoris,
senlinlembranosos, semitenonosus) on the
back of the thigh as well as the calf muscle
(gastrocnemius).
Pulley position: Leg extension/Leg curl
attachment.
Starting position:
• With the hack support of the bench attached
to the seat of the leg unit, lie face down with
your lower thigh on the pad, the knees near
the pivot point and ankles tinder the tipper
roller pads .
• Point your knees and feet straight down and
tighten your inner thigh muscles (as if
squeezing yore knees together) to stahilize.
• Place yore hands on the floor or grasp the
rail or bench for stability.
• Place yore forehead on the bench or look to
the side, but do not look up, hype>
extending your neck.
• Tighten your ahs to prevent spinal motion
and very slightly lift your knees
(approximately 1 inch), placing the pressure
on yore thighs.
Motion:
• Slowly bend yore knees, upward and then
toward your hips without moving yore spine
and without your hips lifting from the
bench.
• Keeping the hamstrings tight, slowly allow
your legs to straighten and return near the
starting position. Do not fully extend your
legs.
Key points:
• Make sure you straighten your legs under
control, do not allow your knees to hype>
extend.
• Kee I) your chest lifted, ahs tight and
maintain a very slight arch in your lower
back.
• Try to relax your calf and f}oot muscles.
START
FINISH
5O