XTREME®2 | Leg Exercises |
Calf Raise—Ankle Plantarflexion (knee stabilized)
Muscles worked:
Gastrocnemius; Soleus
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley
Leg Extension:
Removed
START
FINISH
Success Tips
•Keep your knees slightly bent and toes/ balls of feet on Standing Platform.
•Do not lose contact between the balls of your feet and the Standing Platform.
•Keep your chest lifted, spine aligned, abs tight and slight arch in your lower back.
•Do not lift your hips or excessively arch your back.
•Do not change hip or knee position— ONLY ankle motion should be used.
START
•Stand with your toes on the Standing Platform, heels hanging over the edge.
•Use the Hand Grips in both hands as resistance and as a balance stabilizer.
ACTION
•Slowly press the balls of your feet into the Standing Platform and lift your heels upward.
•Then, maintaining tension, slowly return to the start position.
Single Leg Calf
Muscles worked:
Gastrocnemius; Soleus
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley
Leg Extension:
Removed
START
FINISH
Success Tips
•Do not lose contact with the balls of your foot and the Standing Platform during motion.
•Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.
•Do not lift your hips or excessively arch your back.
•Do not change hip or knee position— ONLY ankle motion should be used.
START
•Stand on one foot, with your toes/balls of feet on the Standing Platform, heels hanging over the edge.
•Use the Hand Grips in both hands as resistance and as a balance stabilizer.
•Keep the unused leg out of
the way, do not use it to build momentum.
ACTION
•Slowly press the ball of your foot into the Standing Platform and lift your heel upward.
•Then, maintaining tension, slowly return to the start position.
