Bowflex 51370 manual Leg Exercises, Leg Extension, Leg Curl

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Leg Exercises

	Leg Extension
	Muscles worked: This exercise emphasizes	Motion:
	the muscles on the front of the upper thigh	• Tighten your quads and straighten your legs
	(quadriceps muscle group) which are responsible	by moving your feet forward and then upward
	for straightening your leg against resistance. This	until your legs are completely straight and your
	powerful muscle group helps provide stability	kneecaps are pointing up toward the ceiling (not
	for the knee joint and is essential for producing	turned outward).
	power in running, jumping and lifting activities.	• Then slowly return to the starting position
		keeping tension in your quads during the entire
	Pulley position: Leg extension/ Leg curl	movement.
	attachment.	Key points:
START	Starting position:	• Use slow controlled motion. Do not “kick” into
	• Sit on the seat facing away from the Power	extension.
	Rods® with your knees near the pivot point and	• Do not let your knees rotate outward during the
	the lower roller pads on the front of your shins/	exercise. Keep your kneecaps pointing up and
	ankle (see picture).	straight forward.
	• Position your thighs at hip width pointing your
	knee caps straight to the front.
	• Grasp the sides of the seat.
	• Sit up straight with your chest lifted, abs tight
	and maintain a very slight arch in your lower
	back.
FINISH
	Leg Curl
	Muscles worked: This exercise emphasizes	Motion:
	the hamstring muscle group (biceps femoris,	• Slowly bend your knees, upward and then
	semimembranosus, semitendinosus) on the	toward your hips without moving your spine and
	back of the thigh as well as the calf muscle	without your hips lifting from the bench.
	(gastrocnemius).	• Keeping the hamstrings tight, slowly allow your
		legs to straighten and return near the starting
	Pulley position: Leg extension/Leg curl	position. Do not fully extend your legs.
	attachment.	Key points:
	Starting position:	• Make sure you straighten your legs under
	• With the back support of the bench attached to	control, do not allow your knees to hyper-
START	the seat of the leg unit, lie face down with your	extend.
	lower thigh on the pad, the knees near the pivot	• Keep your chest lifted, abs tight and maintain a
	point and ankles under the upper roller pads .	very slight arch in your lower back.
	• Point your knees and feet straight down and	• Try to relax your calf and foot muscles.
	tighten your inner thigh muscles (as if squeezing
	your knees together) to stabilize.
	• Place your hands on the floor or grasp the rail or
	bench for stability.
	• Place your forehead on the bench or look to the
	side, but do not look up, hyper-extending your
	neck.
	• Tighten your abs to prevent spinal motion and
	very slightly lift your knees (approximately 1
	inch), placing the pressure on your thighs.

FINISH