Bowflex XTL - Manual (Page 51)

SEATED (STRAIGHT LEG) CALF RAISE
- Ankle Plantarflexion (knee stabilized)
Muscles worked:
This exercise is great for emphasizing the muscles of your lower leg or calf
(gastrocnemius and soleus), that 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.
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.
•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.
Action:
•Slowly press the balls of your feet into the frame and pull your heels towards 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.
Leg Exercises
FINISH
START
FINISH
START
LEG KICKBACK
(Hip and knee extension)
Muscles worked:
This exercise strengthens and develops the muscles of your buttocks area
(gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you
believe it will remove fat from this area. Do it to strengthen and build these muscles.
Starting position:
•Remove the bench.
•Facing the Power Rods, stand on the platform to one side of the rail.
•Secure the cuff around the ankle furthest from the rail. Keep this leg bent at approximately 90
degrees.
•Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of
your support leg.
•Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight
arch in your lower back.
Action:
•Extend your entire leg backwards, straightening the knee.
•Slowly move your leg as far as you can, without allowing ANY movement to occur at your
waist.
•Then slowly return to the starting position.
Key points:
•Do not allow your waist, lower back or supportive hip to move.
•Keep your abs tight throughout the entire exercise.
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