Bowflex Xtreme Assembly and Owners Manual - Page 64

Calf Raise

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62 Leg Exercises Calf Raise - Ankle Plantarflexion (Knee Stabilized) Muscles worked: Lower leg or calf (gastrocnemius, soleus). Position: Standing - facing Power Rod® unit 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 START • 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. ACTION • Slowly press balls of feet into platform and lift heels up. • Slowly return to start position.

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62
START
ACTION
START
FINISH
Leg Exercises
Calf Raise
– Ankle Plantarflexion (Knee Stabilized)
Muscles worked:
Lower leg or calf (gastrocnemius,
soleus).
Position:
Standing – facing Power Rod
®
unit
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.