MUSCLES TARGETED: soleus

STARTING POSITION

Sit erect on seat facing machine. Position thighs under pads and place balls of feet on near edge of step. Position feet and legs parallel to each other with toes pointing straight ahead. Allow heels to hang off below step. This is starting point for each repetition.

UPWARD MOVEMENT

Keep torso erect and legs / feet parallel, push up on toes as high as possible. Push up off step.

DOWNWARD MOVEMENT

Allow heels to slowly lower back to starting position. Repeat or finish set.

STARTING POSITION

Stand with feet flat and placed slightly less than shoulder width with toes pointed slightly outward. Squat down with hips lower than shoulders and grasp bar with a closed, alternated grip. Place hands on bar slightly wider than shoulder width apart, outside knees and with elbows fully extended. Place bar roughly 1 inch in front of shins and over balls of feet.

UPWARD MOVEMENT

Lift bar off floor by extending hips and knees. Maintain a flat back and keep hips ahead of shoulders. Keep elbows fully extended. Keep bar as close to shins as possible. When bar passes knees move hips forward. Keep body erect at point of full knee and hip extension.

DOWNWARD MOVEMENT

Allow hips and knees to flex to slowly lower bar to floor. Repeat or finish set.