Bowflex Exercises For The Hamstring

The muscles of the hamstrings include the biceps femoris, semimembranosus and semitenonosus. They are located on the upper portion of the back of your legs. These muscles are responsible for flexing the knee and extending the hip, which is basically bending your knee and moving your hip backward. The Bowflex home gym offers options for a few different exercises that target the hamstrings.

Lying Prone Leg Curl

The lying prone leg curl works both hamstrings together. The exercise is called a prone leg curl because you are lying face down, which is what prone means. To perform the exercise, lie on your stomach with your feet closest to the Power Rods. Your chest will extend off the bench, so place your arms straight beneath you with your hands on the floor to hold your spine straight in line with the rest of your body on the bench. The legs begin straight with the ankle cuffs around each ankle. Then, bend your knees and bring your heels toward your buttocks. Stop when your knee makes 90-degree angles. The lower back may arch slightly, but do not allow your back to arch farther.

Standing Hip Extension

The standing hip extension uses the hamstrings and the glutes. If the knee is allowed to straighten and bend, then the glute muscles will take over. It is important to keep the knee stable and maintain a 90-degree angle throughout the exercise. Begin standing on your right leg facing the Power Rods. Lean forward slightly to hold onto the machine, but keep your spine straight. The left knee is bent with the ankle cuff secured on the ankle. Start with your left knee in front of your body at almost a 45-degree angle from your body. Then, move your leg behind you and toward the ceiling as far as you can without moving any other part of your body. Bring the knee forward again to complete one rep. This only works the left hamstring, so repeat on the right side.

Leg Curl with Attachment

The Bowflex's leg attachment also allows for a leg curl exercise to target the hamstrings. With this exercise, lie face down on the bench with your head near the Power Rods and your legs secured on the leg attachment. Position your knees above the first roller and your ankles under the second as best as you can since the attachment is not adjustable. Your arms can hold the sides of the bench for support or you can rest your hands on the floor. Once in position, slowly bend your knees and raise your feet until your shins are perpendicular to the bench. Lower the legs slowly as well.