Bowflex 51370 manual Lying Leg Extension Knee Flexion with Hip Flexion

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Leg Exercises

	Lying Leg Extension Knee Flexion with Hip Flexion
	Muscles worked: This exercise allows you to	Motion:
	strengthen and develop the front part of your	• Slowly straighten your leg, moving only your
	upper thighs (quadriceps muscle groups), helping	knee/lower leg.
	to increase your muscular stability at the knee	• Slowly return to the starting position without
	joints.	relaxing the quad.
	Pulley position: Narrow.	Key points:
		• Keep your upper thigh motionless throughout the
	Starting position:	exercise.
	• Sit on the bench facing the Power Rods® and	• Keep your spine in good posture with your chest
	place one cuff over the respective foot with the	lifted, abs tight and a very slight arch in your
START	handle under the foot.	lower back.
	• Lie back on the bench so that your head is
	supported by the bench.
	• Bend your working leg at the 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 the thigh
	stable without your hands.
	• Place the uninvolved foot on the floor or bench,
	relax your neck, straighten your spine, lift your
	chest, and tighten your abs.
FINISH
	Seated (Straight Leg) Calf Raise Ankle Plantarflexion (knee stabilized in slight
	flexion)
	Muscles worked: This exercise is great for	Motion:
	emphasizing the muscles of your lower leg or	• Slowly press the balls of your feet into the frame
	calf (gastrocnemius and soleus), which are	and pull your heels toward your knees
	responsible for raising and lowering your heels	• Slowly return to the starting position without
	at the ankle joint. Strength and power in these	relaxing.
	muscles are essential for all sports and daily
	activities.	Key points:
		• Do not lose contact between the balls of your
	Pulley position: Narrow.	feet and the frame as you push.
		• Do not change your hip or knee position, ONLY
	Starting position:	ankle motion should be allowed.
START	• Remove the bench and unlock the rowing seat.
	• Sit on the seat facing the Power Rods® with the
	leg press belt attached and adjusted.
	• Place the balls of your feet on the upright pulley
	frame as shown.
	• Lift your chest, tighten your abs and maintain a
	very slight arch 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 the
	belt, on the sides of the seat, or you may fold
	your arms across your chest, whichever is more
	comfortable.

FINISH