Lying Leg Extension | Bowflex ElitePlus specification

Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

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.

START

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.

FINISH

ACTION

•Tighten your quads and slowly straightenyourlegs,movingyour 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.

Lying Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuﬀ

Pulleys:

Chest Bar

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Keep your upper thigh motionless throughout this exercise.

START

START

•Sit on bench, facing the Power Rods®. Secure Ankle Cuff around one ankle (don’t cross cables).

•Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position).

•Clasp your hands around the active thigh behind the knee, and brace the inactive leg on the bench or the floor.

FINISH

ACTION

•Slowly straighten your leg, moving only your knee and lower leg. Do not lock your knee.

•Slowly return to the Start position without relaxing your quadriceps.

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Bowflex ElitePlus manual Lying Leg Extension

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Accessory List Basic Assembly PrinciplesParts List Hardware List Hardware Guide Tools You Will Need Attach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the Lower From Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thigh Suprailium Skinfold MeasurementsAbdomen Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentage Determining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After Guidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Week 3 Eating PlanWeek 1 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Cooling Down Working OutWarming Up Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension knee ﬂexed Standing Hip Extension knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Muscle Chart Warranty Information What Does This Warranty Cover? Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here