Bowflex ULTIMATE - Lying Leg Extension; Seated (Straight Leg) Calf Raise

Leg Exercises
LYING LEG EXTENSION Knee Flexion with Hip Flexion
Muscles worked: This exercise allows yon to
strengthen and develop the front part of your
upper thighs (quadriceps muscle groups),
helping to increase your muscular stability at
the knee joints.
Pulley position: Narrow.
Key points:
• KeeI) your upper thigh motionless
throtlghout tire exercise.
• KeeI) yore spine in good posture with your
chest lifted, ahs tight and a very slight aich
in yore lower back.
Starting position:
• Sit on the hench f_cing tire Power Rods and
place one cuff over the respective foot with
tire handle under tire foot.
• Lie back on tire bench so that your head is
supported by the bench.
• Bend your working leg at tire knee and bend
your hip until your knee is pointing up.
• You may grasp your working thigh with both
hands around the back of the knee or
increase the difficulty by attempting to hold
tire thigh stable without your hands.
• Place the uninvolved foot on the floor or
bench, relax yore neck, straighten your
spine, lift yore chest, and tighten your abs.
Motion:
• Slowly stlaighten your leg, moving only yore
knee/lower leg.
• Slowly return to the starting position
without relaxing the quad.
START
FINISH
SEATED (STRAIGHT LEG) CALF RAISE
Ankle Plantaiflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg or
calf (gastrocnemius and soleus), which are
responsible for raising and lowering your heels
at tire ankle joint. Strength and power in these
muscles are essential for all sports and daily
activities.
Pulley position: Narrow.
Starting position:
• Remove tire bench and unlock tire rowing
seat.
• Sit on the seat facing tire Power Rods with
tire leg press helt attached and adjusted.
• Place the halls of your feet on tire upright
pulley flame as shown.
• Lift your chest, tighten your abs and
maintain a veiy slight aich in your lower
back.
• Push back and straighten your legs (but do
not lock your knees) and maintain this
position.
• You may rest your hands around the sides of
tire belt, on the sides of the seat, or you may
fold your arms across your chest, whichever
is more conffortable.
Motion:
• Slowly press tire balls of yore feet into the
flame and pull your heels toward yore knees
• Slowly return to the starting position
without relaxing.
Key points:
• Do trot lose contact between the halls of
yore feet and the fi'ame as you push.
• Do not change your hip or knee position,
ONLY ankle motion should he allowed.
START
FINISH
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