There are several bowflex workout routines for the legs that one could execute with the Bowflex home gym.
Depending on what is desired, one could focus on many different muscles at one time or specific areas
Bowflex Workout Routines Quadriceps:
Quadriceps, which include: the rectus femoris, vastus lateralis and vastus medialis, the thigh muscles. Some exercises one could perform are the leg press, leg extension, and squats.
The leg press is executed by sitting on the Bowflex press, placing the feet shoulder width apart on the cross piece and gripping the handles on either side. In a slow motion begin to push on the cross piece, forcing the weight away from the body. During this step the knees should never lock, but rather begin to lower the weight back down just before the legs are completely straight. This exercise will also work the hamstrings and calves.
Leg extensions focus solely on the quadriceps. Begin by sitting on the bench provided near the extension area of the Bowflex, place the feet behind the padded bar. Be sure that the knees are hanging over the edge of the seat. Maintaining the sitting position, force the weight upward until the legs are completely straight, pause momentarily and then slowly lower the weight back down.
When executed properly, squats will work the lower back muscles, hamstrings, calves, and glutes in addition to the quadriceps. Place the barbell on the upper back. Be sure that it is not resting on your neck. Standing with the feet about shoulder width apart and the hands gripping the barbell and the back straight begin to bend the knees and lower the hips until the thighs are parallel with the floor.
Bowflex Workout Routines Hamstrings:
Hamstrings are the back of the thigh. The muscles included are the Semitendinosus, the semimembranosus and the biceps femoris. Squats are good for this area of focus. Another exercise that could be executed is the dead lift.
The stiff-legged dead lift will require the use of the barbell. This exercise will work the lower back and calves as well as the hamstrings. Begin by bending at the waist, keep the head straight, and grip the barbell. Raise the barbell upward until the back is completely straight, lower the barbell back towards the floor allowing the plates to come as close to the floor without ever touching it.
Bowflex Workout Routines Adductors:
To work the inner thigh, simply execute the leg press and squats. The one difference is the placement of the feet. For this style, the feet should be spread further from each other widening the stance.