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Leg Exercises

 

Lying (Prone) Leg Curl Knee flexion

 

 

Muscles worked: This exercise emphasizes

Motion:

 

the hamstring muscle group (biceps femoris,

• Slowly bend your knees, moving your feet in

 

semimembranosus, semitendinosus) on the

an arc upward and then inward toward your

 

back of the thigh as well as the back of the calf

buttocks.

 

(gastrocnemius).

• Then slowly allow your legs to straighten through

 

 

the arc described, returning to the starting

 

Pulley position: Narrow.

position without relaxing.

 

Starting position:

Key points:

 

• Seated on the flat bench, attach the cuffs to the

• Keep your upper leg motionless during the entire

 

respective ankles.

exercise.

START

• Turn and lie on your stomach with your head

• Keep your abs tight and do not lift your hips or

 

facing away from the Power Rods®. The cables

excessively arch your back.

 

will cross. Keep your feet together and your

 

 

hands flat on the floor helping to provide stability.

 

 

• Move forward to provide tension in the cables.

 

 

• Look toward the floor to keep your neck in good

 

 

alignment and tighten your abdominals.

 

 

• Lift your knees very slightly (1/4 inch) off of the

 

 

bench by pressing your hips into the bench and

 

 

hold them completely still.

 

 

 

 

FINISH

 

Standing Hip Extension Knee stabilized in flexion

 

 

Muscles worked: This exercise strengthens

Motion:

 

and develops the muscles of your buttocks area

• Initiate the movement by tightening your glutes.

 

(gluteus maximus). Remember, there is no such

Extend your hip by moving your entire leg

 

thing as spot reduction. This exercise will not

backward.

 

remove fat from this area, but it will strengthen

• Slowly move your leg as far as you can, without

 

and build these muscles.

allowing ANY movement to occur at your waist or

 

 

your knee.

 

Pulley position: Narrow.

• Then slowly return to the starting position.

 

Starting position:

Key points:

 

• Remove the bench.

• Make sure all of your motion occurs at your hip,

START

• Facing the Power Rods®, stand on the platform to

NOT your waist or lower back.

 

one side of the rail.

• Keep your abs tight throughout the entire

 

• Secure the cuff around the ankle (or foot)

exercise.

 

farthest from the rail. Keep this leg bent at

• Maintain exactly the same bend in the knee of

 

 

approximately 90 degrees.

your moving leg throughout the entire exercise.

 

• You may stand erect or you may bend over 30 - 45

 

 

degrees from your hips (not your waist) and very

 

 

slightly bend the knee of your support leg.

 

 

• Keep your spine in good posture, with your chest

 

 

lifted, abs tight and maintain a very slight arch in

 

 

your lower back.

 

 

 

 

FINISH

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Bowflex 51370 manual Lying Prone Leg Curl Knee flexion, Standing Hip Extension Knee stabilized in flexion

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.