Sit on the bench and put the front of your legs behind the pads. The arm of the machine should be adjusted so that the weight of the machine stays at the smae location against the front of your leg -- directly above your feet, it should be the same height as your ankle. You want the pads to stay at this same point throughout the excercise. As you begin to lift remember to breathe out.
Lie face down on the bench and put your feet behind the pads. The arm of the machine should be adjusted in such a way that allows the weight to stay on the same location at your feet -- right above your heels at the Achilles' tendon. In other words, you don't want the pads to roll up your calf muscle. Adduct your feet -- do not point your toes as you then turn it into a calf exercise. Remember to get a good squeeze at the top of the motion. The squeeze should be against the glutes or upper hamstring area. If you are squeezing against the middle of your hamstrings at the top of the motion then you should either slide down further on the machine or adjust the arm out a little longer. When you lower the weight, do so slowly and release it all the way until your legs are almost straight. Do not let the weights in the stack touch!
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