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Leg Exercises
Dorsi Flexion
START FINISH
• 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.
• Slowly pull the top of your
foot toward you.
• Slowly return to the Start
position.
• Repeat with the left ankle.
Muscles worked:
Tibia Dorsi
Bench Position:
Removed
Accessory:
Sliding seat; Foot Harness
Adjustable Arm Position:
9
Success Tips
• Move only at the ankle.
• Move your toe as far forward as
possible, but don’t let the handle
slip off.
START
FINISH
79
Calf Raise
START FINISH
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.
• 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.
FINISH
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.