Bowflex Ultimate 2 - Manual (Page 59)

Leg Exercises
Standing Calf Press
START ACTION
START
• Remove the bench
assembly and stand under
the squat attachment.
• Straighten your legs, stand
upright, and grab the
handles with each hand.
• Slowly press up on the
balls of your feet as high as
comfortable.
• Slowly return to the starting
position without relaxing.
FINISH
Muscles worked:
Soleus
Bench Position:
Folded
Accessory:
Squat Bar
Pulleys:
Squat Platform
Success Tips
• Do not change your hip or knee
position, ONLY ankle motion
should be allowed.
• Keep your chest lifted, abs tight
and maintain a very slight arch in
your lower back.
Standing Hip Flexion
START ACTION
START
• Remove the bench, stand
on the platform on one side
of the rail, facing away from
the Power Rod ® units.
• Secure the cuff around your
leg furthest from the rail
just above your knee.
• Straighten but do not lock
your other leg.
• Insure there is slight
tension on the cable when
your attached leg is down.
• Initiate the movement by
lifting your knee up toward
your torso allowing your
knee to bend without
allowing any movement at
your waist or lower back.
• After lifting your knee as
high as possible, slowly
lower your knee to the
starting position.
• Repeat with your other leg
on the other side of the
machine.
FINISH
Muscles worked:
Iliacus, Psoas Major, Rectus Femoris
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
• Make sure all motion occurs at
your hip, NOT your waist or lower
back.
• Keep your torso tight throughout
the entire exercise.
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