The cable arms on the Bowflex Revolution home gym can be used in 10 different positions in a 170-degree range, allowing you to do the leg curl exercise from several angles. The Revolution includes a leg attachment that can be used for lying leg curls. You can work both legs together or one at a time on the Bowflex Revolution.
Bilateral or Unilateral
Both limbs move the weight together in a bilateral exercise. Each limb works independently in a unilateral exercise. Each type of exercise has benefits and you should include both in your training program. If you use the leg attachment on the Bowflex Revolution, you can do a bilateral or unilateral leg curl. If you wear the Bowflex foot harness and use the cable arms for the leg curl exercise, you have to work each leg independently.
Leg Attachment Curls
The leg attachment on the end of the Bowflex Revolution allows you to do seated leg extensions and lying leg curls. Set the cable arms to position 9 and attach the cables to the leg attachment. Adjust the leg attachment device so the ankle rollers are in the top position. Lie on the bench on your stomach and slide your ankles under the rollers. Curl both legs together or one leg at a time. You can lift more weight when doing the bilateral leg curl.
If you want to work each leg independently, pull the non-working leg out of the device and bend your knee so your foot is close to your buttocks. Rest your leg in this position while you work the other leg.
Lying Cable Leg Curl
Use the included foot harness to perform a unilateral lying leg curl with the cable arms. Set the arm to the lowest position and attach the cable to the foot harness. Lie on your stomach on the floor. Press your hips into the floor and don't allow them to lift off the floor. Bend your knee, pulling your foot toward your buttocks. Complete all the repetitions for this leg, then switch legs. You will not be able to use as much weight for this exercise as you do for the bilateral version using the leg attachment device.
Standing Leg Curl
To do a standing leg curl, wear the foot harness and hook the cable to the front of your ankle. Stand facing the cable arm. Lift your foot off the floor and curl the lower part of your leg behind you. This version of the leg curl also enhances your balance. You will have to use less weight for this leg curl because of the difficulty of balancing on one foot and curling your leg against heavy weight.
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