Bowflex Xtreme 2 SE - Manual (Page 63)

START ACTION
Bowflex Xtreme ® 2 SE Owner’s Manual 
Calf Raise
– Ankle Plantarflexion (Knee Stabilized)
Muscles worked:
Lower leg or calf (gastrocnemius,
soleus).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose contact between
the balls of feet and the frame
as you push.
• Do not change hip or knee
position, ONLY ankle motion
should be allowed.
START FINISH
• Stand with toes on platform
and heels hanging over edge.
• Use hand grips in both hands
as resistance and a balance
stabilizer.
• Lift chest, tighten abs and
maintain a slight arch in
lower back.
• Slowly press balls of feet into
platform and lift heels up.
• Slowly return to start position.
Leg Exercises
Single Leg Calf Raise—
Ankle Plantarflexion (knee stabilized)
START ACTION
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.
• 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.
FINISH
Muscles worked:
Gastrocnemius; Soleus
Position:
Standing—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Platform—Standard Pulley
Leg Extension:
Removed
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.