Bowflex ULTIMATE - Lying (Prone) Leg Curl; Standing Hip Extension

Leg Exercises
LYING (PRONE) LEG CURL Kneeflexion
Muscles worked: This exercise emphasizes the
hamstring muscle group (biceps t_moris,
semimembranosus, semitendinosus) oil tire
back of the thigh as well as the back of the calf
(gastrocnemius).
Pulley position: Narrow.
Motion:
• Slowly bend yore knees, moving yore feet in
an air upward and then inward toward your
buttocks.
• Then slowly allow your legs to stlaighten
through the arc described, returning to the
starting position without relaxing.
Starting position:
• Seated on the flat bench, attach the cuffs to
the respective ankles.
• Turn and lie on your stomach with your
head facing away from the Power Rods. The
cables will cross. KeeI) your Det together and
your hands fiat on tire floor helping to
provide stability.
• Move forward to provide tension in the
cables.
• Look toward the floor to keeI) your *reck in
good alignment and tighten your
abdominals.
• Lift your knees very slightly (1/4 inch) off of
the bench by pressing your hips into the
bench and hold them completely still.
Key points:
• Kee I) your upper leg motionless during tire
entire exercise.
• Kee I) yore ahs tight and do *rot lift yore hips
or excessively arch your hack. START
FINISH
STANDING HIP EXTENSION Kneestabilizedinflexion
Muscles worked: This exercise strengthens
and develops the nmscles of yore buttocks
area (glutens maximus). Remember, there is
no such thing as spot re&_ctio,a.This exe*vise
will not remove fat flora this area, but it will
strengthen and build these muscles.
Pulley position: Narrow.
Motion:
• Initiate tire movement hy tightening your
glntes. Extend your hip by moving your
entire leg backward.
• Slowly move your leg as far as you can,
without allowing ANY movement to occur at
your waist or your knee.
• Then slowly return to the starting position.
Starting position:
• Remove tire bench.
• Facing tire Power Rods, stand on the
platform to one side of the rail.
• Secure tire cuff around the ankle (or foot)
farthest from tire rail. KeeI) this leg bent at
ai)proximately 90 degrees.
• You may stand erect or you may bend over
30 45 degrees fi'om your hips (*rot yore
waist) and very slightly bend the knee of
your support leg.
• Keep your spine in good postule, with yore
chest lified, abs tight and maintain a ve*y
slight a*vlr in your lower hack.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or lower hack.
• Kee I) your abs tight throughout the entire
exercise.
• Maintain exactly the same bend in the knee
of your moving leg throtlghotlt tire entire
exercise.
START
FINISH
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