Leg Curl (BowFlex Seated)

Knee Flexion with Hip Flexion Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) on the back of the thigh. Pulley position: Narrow. Starting position: • Remove the bench, unlock the seat. • Attach one end of the belt to a pulley, sit on the seat facing away from the Power Rods®, position the belt around your midsection and then attach the free end of the belt to the other pulley. • Move forward and secure your heels over the rail support at the end of the unit. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Motion: • Slowly bend your knees, pulling yourself forward toward your feet. • Slowly allow your legs to straighten and return to the starting position. Key points: • Make sure that 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.
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