Leg Exercises
79
Calf Raise
Muscles worked:
Gastrocnemius; Soleus
Bench Position:
Removed
Accessory:
Sliding seat; Foot Harness; Leg Press Plate
Adjustable Arm Position:
8
Success Tips
•Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.
•Do not bend from waist or lower back.
•Keep your abs tight throughout movement.
•Keep legs straight or only very slightly bent.
•Use only a small range of motion.
START
START
•Remove the bench and unlock the rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.)
•Sit on the seat facing the engine.
•Place the balls of your feet on the Leg Press Plate.
•Push back and straighten your legs, but do not lock your knees.
FINISH
FINISH
•Slowly press the balls of your feet into the frame and pull your heels towards your knees
•Slowly return to the Start position without relaxing.
Dorsi Flexion
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Sliding seat; Foot Harness
Adjustable Arm Position:
9
Success Tips
START | FINISH |
•Move only at the ankle.
•Move your toe as far forward as possible, but don’t let the handle slip off.
START
•Sit on the bench facing toward the engine.
•Attach the Foot Harness on your right foot, bend your knee, place your heel on the bench, and sit upright so that there is tension
on the cable.
•Your left foot should be flat on the platform, hands on your waist.
FINISH
•Slowly pull the top of your foot toward you.
•Slowly return to the Start position.
•Repeat with the left ankle.
