Calf Raise; Leg Curl - Bowflex Xtreme Assembly Instructions & Owner's Manual

CALF RAISE - Ankle Plantarflexion (knee stabilized)
Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg
or calf (gastrocnemius and soleus), that are
responsible for raising and lowering your
heels at the ankle joint. Strength and
power in these muscles are essential for all
sports and daily activities.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand with toes on platform and
heels hanging over edge.
• Use hand grips in both hands as
resistance and a balance stabilizer.
• Lift your chest, tighten your abs
and maintain a very slight arch in
your lower back.

LEG CURL

Muscles worked: This exercise emphasizes
the hamstring muscle group (biceps
femoris, semimembranosus,
semitendinosus) on the back of the thigh.
Position: Standing - facing Power Rods
Accessory Used: Leg Extension
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: At t a ch e d
Starting position:
• Stand on platform, with both legs
on same side of Leg Extension.
• Bend slightly at the waist and
support weight with both hands
on pulley cross bar.
• Adjust your position away from
the machine so that there is room
to move the attached leg toward
the pulley.
• Position the inside leg ankle
against the lower foam roller on
the Leg Extension.
• Rest your inside leg knee against
the upper foam roller on the Leg
Extension.
Leg Exercises
Action:
• Sl ow ly press the balls of yo u r
feet into platform and lift yo u r
heels upw a rd .
• Slowly return to the starting
position.
Key points:
• Do not lose contact between the
balls of your feet and the frame as
you push.
• Do not change your hip or knee
position, ONLY ankle motion
should be allowed.
Action:
• Slowly bend your knee, pushing
the Leg Extension upward. Keep
pressing toward your hips without
moving your spine.
• Keeping the hamstrings tight,
slowly allow your legs to
straighten and return near the
starting position. Do not fully
extend your legs.
Key points:
• Make sure that you straighten
your legs under control, do not
allow your knees to hyperextend.
• Keep your chest lifted, abs tight
and maintain a very slight arch in
your lower back.
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