Leg Curl (BowFlex Lying Prone)

Knee flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh as well as the back of the calf (gastrocnemius). Pulley position: Narrow. Starting position: • Seated on the flat bench, attach the cuffs to the respective ankles. • Turn and lie on your stomach with your head facing away from the Power Rods®. The cables will cross. Keep your feet together and your hands flat on the floor helping to provide stability. • Move forward to provide tension in the cables. • Look toward the floor to keep your neck in good alignment and tighten your abdominals. • Lift your knees very slightly (1/4 inch) off of the bench by pressing your hips into the bench and hold them completely still. Motion: • Slowly bend your knees, moving your feet in an arc upward and then inward toward your buttocks. • Then slowly allow your legs to straighten through the arc described, returning to the starting position without relaxing. Key points: • Keep your upper leg motionless during the entire exercise. • Keep your abs tight and do not lift your hips or excessively arch your back.
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