The lying leg curl is an isolation exercise for your hamstrings, the muscles on the back of your thigh. The Bowflex Sport, a power rod gym, includes a leg attachment device that allows you to do the lying leg curl. Use the power rods for resistance and work one leg at a time or both legs together.
Bowflex Sport
The Bowflex Sport is a home gym that uses flexible rods, called power rods, for resistance. The gym includes an adjustable bench, leg attachment device and 210 lbs. of power rods, which you can upgrade to 310 or 410 lbs. The leg attachment hooks to the power rod cables so you can choose up to 410 lbs. of resistance for the lying leg curl. The maximum user weight on the Bowflex Sport is 300 lbs.
Lying Leg Curl
The hamstring muscles are responsible for flexing, or bending, the knee. The lying leg curl exercise is difficult to do with free weights, because you have to balance a dumbbell between your feet for resistance. The heavier the dumbbell, the more difficult it is to hold, so this can limit the amount of weight you use. With the leg attachment on the Bowflex Sport, you can use up to the maximum weight on the machine and you can work both legs together or one leg at a time.
Set Up
To do the lying leg curl on the Bowflex Sport, attach the leg extension seat to the leg extension assembly. The main weight bench on the Bowflex Sport sits too low for the lying leg curl exercise. Hook the brackets on the leg extension seat onto the roller tube spacers on the leg extension assembly. Make sure the leg extension seat is secure before beginning the exercise. Remove the seat when you are not doing the leg curl exercise.
Execution
After attaching the leg extension seat, lie face down on the bench with your lower thighs on the seat. Place your thighs over the first set of rollers and secure your ankles under the second set of rollers. Your knees should rest just past the first set of rollers. Curl the weight as far as you can without lifting your hips off the seat. If you want to work just one leg, relax the nonworking leg and only curl with one leg.
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