Bowflex Exercises for Legs

The Bowflex exercises proposed here will help you target your hamstrings, quadriceps, inner thighs, hips and calf muscles.

• Seated Leg Extension
• Lying, One-at-a-Time Leg Extension
• Prone Leg Curl
• Seated Leg Curl
• Prone Leg Curl using Leg Attachment
• Leg Press
• Hip Flexion
• Hip Extension
• Hip Extension with Knee Stabilized
• Standing Resisted Leg Kickback
• Resisted Leg Kickback on Knee
• Standing Hip Abduction
• Seated Hip Abduction
• Seated Hip Adduction
• Squat
• Seated Calf Raise
• Seated Ankle Inversion
• Seated Ankle Eversion

Seated Leg Extension

• Sit on the seat facing away from the vertical structure with your knees near the pivot point of the leg attachment.
• Raise your feet by straightening your legs and allow them to slowly return after a short pause.
• Keep your back straight throughout.

Lying, One-at-a-Time Leg Extension

• Lie on your back on the flat bench, attach one handle to one ankle and hold up your thigh with your hands.
• Pull the handle by straightening your leg and allow it to slowly return after a short pause.
• Make sure you thigh remains perpendicular to the floor throughout.

Prone Leg Curl

• Lie prone with your feet near the vertical structure with your ankles attached to their cuffs.
• Pull the handles by bringing your calves up to the point where they are perpendicular to the floor and allow them to slowly return after a short pause.
• Balance yourself by putting your hands on the ground.

Seated Leg Curl

• Sit on the flat bench with your back facing the vertical structure, with your lower back attached to the belt and with your heels over the rail support.
• Pull yourself towards your feet by bending your knees and allow yourself to slowly return after a short pause.
• Keep your back straight throughout.

Prone Leg Curl using Leg Attachment

• Lie prone on the flat bench and place your heels under the pads of the leg attachment.
• Raise your legs up until your calves are perpendicular to the floor and allow them to slowly return after a short pause.
• Balance yourself by holding the bench with your hands.

Leg Press

• Sit on the flat bench facing the vertical structure with the belt around your lower back and place your feet against the frame.
• Push yourself back by straightening your legs but stop before your knees lock and slowly return back after a short pause.
• Keep your back straight throughout.

Hip Flexion

• Stand up with your back facing the vertical structure and attach one ankle to the handle.
• Pull your foot up until your thigh is parallel to the ground and allow it to slowly return after a short pause.
• Try to reach a final position where your knee has a 90 degree angle.

Hip Extension

• Stand up facing the vertical structure and attach one ankle to the handle, knee at a 90 degree angle.
• Push your foot back until your calf is parallel to the ground and allow it to slowly return after a short pause.
• Keep a 90 degree angle in your knee throughout.

Hip Extension with Knee Stabilized

• Stand up facing the vertical structure and attach one ankle to the handle.
• Push your foot backwards and allow it to slowly return after a short pause.
• Keep the slight angle in your knee still throughout.

Standing Resisted Leg Kickback

• Stand up facing the vertical structure and attach one ankle to the handle, knee at a 90 degree angle.
• Push your foot backwards while at the same time straightening your entire leg and allow it to slowly return after a short pause.
• Switch legs after you complete a set.

Resisted Leg Kickback on Knee

• Kneel on one knee on the flat bench with your head near the vertical structure and attach the handle to the other foot.
• Pull the handle by pushing your foot back while at the same time straightening your entire leg and allow it to slowly return after a short pause.
• Switch legs after you complete a set.

Standing Hip Abduction

• Stand up on one side of the bench and attach one handle to the foot furthest from the vertical structure.
• While keeping your leg straight pull your leg away from your body and allow it to slowly return after a short pause.
• Keep your leg extended throughout.

Seated Hip Abduction

• Sit on one side of the flat bench and attach one handle to the foot furthest from the vertical structure.
• While keeping your leg straight pull your legs aways from the vertical structure and allow it to slowly return after a short pause.
• Keep your leg extended throughout.

Seated Hip Adduction

• Sit on one side of the flat bench and attach one handle to the foot closest to the vertical structure.
• While keeping your leg straight pull your legs towards the other one until it is straight in front of you and allow it to slowly return after a short pause.
• Keep your leg extended throughout.

Squat

• Stand up in front of the vertical structure and position the squat bar on top of your shoulders, knees and hips bent.
• Push straight up until you are fully standing up and allow yourself to slowly return after a short pause.
• Exhale while pushing up and inhale while lowering yourself back down.

Seated Calf Raise

• Sit on the flat bench, attach the leg press belt to your hips and place your toes on the frame in front of you, knees slightly arched.
• Press the balls of your feet into the frame and pull your heels towards your knees and allow yourself to slowly return after a short pause.
• Keep your back straight throughout.

Seated Ankle Inversion

• Sit sideways on the bench and attach the handle to the foot closest to the vertical structure.
• Rotate your foot away from the vertical structure and allow it to slowly return after a short pause.
• Keep your leg extended throughout. Change leg when set is completed.

Seated Ankle Eversion

• Sit sideways on the bench and attach the handle to the foot furthest to the vertical structure.
• Rotate your foot away from the vertical structure and allow it to slowly return after a short pause.
• Keep your leg extended throughout. Change leg when set is completed.

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