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Muscles worked: This exercise is great for
emphasizing the muscles of your lower leg or
calf (gastrocnemius and soleus), which are
responsible for raising and lowering your heels
at the ankle joint. Strength and power in these
muscles are essential for all sports and daily
activities.
Pulley position: Narrow.
Starting position:
• Remove the bench and unlock the rowing
seat.
• Sit on the seat facing the Power Rods with
the leg press belt attached and adjusted.
• Place the balls of your feet on the upright
pulley frame as shown.
• Lift your chest, tighten your abs and
maintain a very slight arch in your lower
back.
• Push back and straighten your legs (but do
not lock your knees) and maintain this
position.
• You may rest your hands around the sides of
the belt, on the sides of the seat, or you may
fold your arms across your chest, whichever
is more comfortable.
Motion:
• Slowly press the balls of your feet into the
frame and pull your heels toward your knees
• Slowly return to the starting position
without relaxing.
Key points:
• Do not lose contact between the balls of
your feet and the frame as you push.
• Do not change your hip or knee position,
ONLY ankle motion should be allowed.
FINISH
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Leg Exercises
FINISH
START
Muscles worked: This exercise allows you to
strengthen and develop the front part of your
upper thighs (quadriceps muscle groups),
helping to increase your muscular stability at
the knee joints.
Pulley position: Narrow.
Starting position:
• Sit on the bench facing the Power Rods and
place one cuff over the respective foot with
the handle under the foot.
• Lie back on the bench so that your head is
supported by the bench.
• Bend your working leg at the knee and bend
your hip until your knee is pointing up.
• You may grasp your working thigh with both
hands around the back of the knee or
increase the difficulty by attempting to hold
the thigh stable without your hands.
• Place the uninvolved foot on the floor or
bench, relax your neck, straighten your
spine, lift your chest, and tighten your abs.
Motion:
• Slowly straighten your leg, moving only your
knee/lower leg.
• Slowly return to the starting position
without relaxing the quad.
Key points:
• Keep your upper thigh motionless
throughout the exercise.
• Keep your spine in good posture with your
chest lifted, abs tight and a very slight arch
in your lower back.
LYING LEG EXTENSION — Knee Flexion with Hip Flexion
SEATED (STRAIGHT LEG) CALF RAISE —
Ankle Plantarflexion (knee stabilized in slight flexion)