Bowflex ULTIMATE - Standing Hip Flexion; Seated Leg Curl

Leg Exercises
STANDING HIP FLEXION "Withknee flexion
Muscles worked: This exeivise primarily
develops and strengthens the muscles on the
front of your hips (iliopsoas and rectus
femoris) that are primarily responsible for
bending or flexing your hips.
Pulley position: Narro;;_
Starting position:
• Remove tile bench.
• Stand oil tile base platform, facing away from
the Power Rods, oil one side of the hench.
• Secure the cuff arotmd the leg farthest flora
the rail, just ahove or just below the knee.
• Straighten, but do not lock, the knee of your
support leg.
• Keep your spine in good posture with your
chest lifted, abs tight and maintain a very
slight aivh in your lower back.
Motion:
• Initiate the movement by lifting your knee
tip and in toward your torso.
• Allowing the knee to bend as yon move,
bring your knee upward as far as yon can,
without allowing ANY movement to occur at
your waist or lower back.
• Slowly return to the starting position
without resting your leg muscles.
Key points:
• Make sure all of your motion occurs at your
hip, NOT your waist or lower back.
• Keep your chest lifted and trunk muscles
tight throughout the entire exeivise.
• Allow your lower leg to hang in the direction
of the cable at all times.
START
FINISH
SEATED LEG CURL Knee Flexion with Hip Flexion
Muscles worked: This exeivise emphasizes the
hamstring muscle group (hiceps femoris,
semimembranosus, semitendinosus) on tile
back of tile thigh.
Pulley position: Narro;;_
Starting position:
• Remove tile bench, unlock the seat.
• Attach one end of the belt to a pulley, sit oil
the seat facing away fiom tile Power Rods,
position the belt arotmd your midsection
and then attach the flee end of the helt to
the other pulley:
• Move fbrward and secure your heels over the
rail support at the end of the unit.
• Lift your chest, tighten your ahdominals and
maintain a very slight aivh in your lower
back.
Motion:
• Slowly bend your knees, pnlling yourself
forward toward your feet.
• Slowly allow your legs to straighten and
return to the starting position.
Key points:
• Make sure that you straighten your legs
tinder control, do not allow your knees to
hyper extend.
• Keep your chest lified, abs tight and
maintain a veiN slight aiv'h in yore lower
back.
START
FINISH
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