Bowflex Motivator 2 Lying Leg Extension, Ankle Eversion, Ankle Cuff, Peroneals, Chest Bar Pulleys

Leg Exercises

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 Rod® unit. 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.

Ankle Eversion

Muscles worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuff

Pulleys:

Chest Bar Pulleys

Success Tips

•Movement should occur only at the ankle— keep the rest of your body motionless.

•Keep abs tight and do not lift your hips or excessively arch your back.

•You should feel tension in the outside of your calf throughout the entire motion

START

START

•Sit on the Bench, with one side to the Power Rod® unit.

•Attach an Ankle Cuff around the ball of the outside foot (furthest from pulley).

•Straighten the attached leg and sit up straight.

•Allow the foot to rotate toward the Power Rod® unit, keeping tension in the cables.

FINISH

ACTION

•Slowly rotate your foot outward, away from Power Rod® unit.

•Then, maintaining tension, slowly return to the Start position.

56 Leg Exercises