Bowflex Revolution - Manual (Page 75)

73
Leg Exercises
Prone (Lying face down) Leg Curls
START FINISH
START
• Set up the leg curl attachment with the bar up as
shown, and the bench flat.
• Lie face down on the bench with your lower thighs on
the pad, the knees near the pivot point and the ankles
under the foam roller pads.
• Point your knees straight down and tighten your inner
thigh muscles (as if you are squeezing them together)
to stabilize.
• Place your hands on the bench for stability and your
forehead on the bench or turned to the side. Do not
look up hyper-extending your neck.
• Tighten your abs to prevent spinal motion and very
slightly lift your thighs off the pad.
• Slowly bend your knees, upward
and then toward your hips
without moving your spine and
without lifting your hips from the
bench.
• Keep the hamstring tight. Slowly
straighten the legs, returning to
the Start position without losing
muscle tension.
• Do not allow them to fully
straighten or lock out.
FINISH
Muscles worked:
Hamstrings
Bench Position:
Flat with leg curl attachment
Accessory:
Leg Extension (Refer to instructions for
hooking up the cables for leg exercises.)
Adjustable Arm Position:
9
Success Tips
• Make sure you straighten your legs
under control; do not allow your knees
to hyper- extend.
• Keep the chest lifted, abs tight and
maintain a very slight arch in the lower
back.
• Try to relax the calf and foot muscles
focusing on the hamstrings.
Leg Extension
START FINISH
START
• Sit on the Leg Extension Seat with
your knees near the pivot point and
the lower roller pads in front of your
shins (see Start image above).
• Adjust your thighs to hip-width,
pointing your knee caps forward.
• Grasp the sides of the seat to
stabilize yourself.
• Sit up straight, chest lifted, abs tight
and a slight arch in your lower back.
• Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until
your legs are completely straight
and your kneecaps point upward
to the ceiling.
• Slowly reverse the motion,
returning to the Start position
without relaxing your quads.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
Leg Extension (refer to instructions for hook-
ing up the cables for leg exercises); Leg Press
Seat Back (optional)
Adjustable Arm Position:
9
Success Tips
• Use slow, controlled motion—do not “kick”
into the extension.
• Do not let your knees rotate outward
during the exercise. Keep kneecaps
pointing up and straight forward.
• For additional stability, rest your back
against the Leg Press Seat Back. (Refer
to instructions for attaching the Leg Press
Seat Back accessory.)