How To Use Bowflex XTL Leg Attachment

If you're trying to learn how to use the Bowflex XTL leg attachment, here are some simple exercises you can do. Using the Bowflex XTL leg attachment to strengthen the leg muscles will enhance everyday life by making it easier to walk, climb, ride a bike, and lift heavy objects. Four exercises adapted from the Bowflex manual using the Bowflex XTL leg attachment that will strengthen the leg and thigh muscles are the double leg extensions, the single leg extensions, the double prone leg curls and the single prone leg curls. 

Items needed:

  • Bowflex XTL Machine
  • Bowflex XTL Leg Attachment
Double leg extensions using the Bowflex XTL leg attachment. 
  1. Sit on the bench or the seat (depending on attachment) facing away from the leg attachment and place the knees near the pivot point of the leg attachment.
  2. Raise the feet by straightening the legs, but not locking them. Allow the feet to return slowly.
  3. Keep back straight to avoid injury. 
  4. Do three sets of ten repetitions. 
Single leg extensions using the Bowflex XTL leg attachment. 

 

  1. Sit on the edge of the bench or the seat (depending on the attachment) facing the leg attachment and slide one foot under the bar. Keep the other foot on the floor. 
  2. Lift one at a time leg by raising the foot and return slowly.
  3. Keep back straight to avoid injury. 
  4. Do three sets of ten repetitions.

 Double Prone Leg Curls using the Bowflex XTL Leg Attachment. 

  1. Lie prone on the bench stretching legs straight out and place both heels under the pads of the leg attachment.
  2. Raise your legs up until your calves are straight above the floor and return them slowly.
  3. Hold onto the bench for balance and support. 
  4. Do three sets of ten repetitions.
 Single Prone Leg Curls using the Bowflex XTL Leg Attachment.  
  1. Lie prone on the bench placing one heel at a time under the pads of the leg attachment. 
  2. Lift each leg keeping it straight with the floor. Slowly return each leg.
  3. Hold onto the bench for balance and support.
  4. Do three sets of ten repetitions.
Remember, always warm up before exercising. Don't overextend muscles or exercise to the point of pain.
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