Prone Leg Curl - Bowflex Sport Owner's Manual

Muscles Worked:
Hamstring muscle group (biceps femoris,
semimembranosus, semitendinosus) and
Gastrocnemius
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
• Make sure you straighten your legs under
control, do not allow your knees to hyper-
extend.
• Keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
• Try to relax your calf and foot muscles.
72
Prone Leg Curl—Knee Flexion
START
• Lie face down on the bench
with your lower thighs on the leg
extension seat, the knees near the
pivot point and ankles under the
upper roller pads .
• Point your knees and feet straight
down and tighten your inner thigh
muscles (as if squeezing your knees
together) to stabilize.
• Place your hands on the floor or
grasp the rail or bench for stability.
• Place your forehead on the bench
or look to the side, but do not look
up, hyper-extending your neck.
• Tighten your abs to prevent spinal
motion and very slightly lift your
knees (approximately 1 inch),
placing the pressure on your
thighs.
FINISH
Start
• Slowly bend your knees, upward
• Keeping the hamstrings tight,
Leg Exercises
Action
and then toward your hips
without moving your spine and
without your hips lifting from the
bench.
slowly allow your legs to
straighten and return near the
starting position. Do not fully
extend your legs.