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MUSCLES TARGETED: gastrocnemius
STARTING POSITION
Face machine, place balls of feet on near edge of step. Move under shoulder pads and stand erect with hips under shoulders. Position feet and legs parallel to each other with toes pointing straight ahead. Extend knees and allow heels to hang off step.
UPWARD MOVEMENT
Push up on toes as high as possible. Keep torso erect, legs and feet parallel and knees extended. Push up off step. Do not lock knees.
DOWNWARD MOVEMENT
Allow heels to slowly lower back to starting position. Repeat or finish set.
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.