Nautilus S912 User Manual download pdf (Page 23)

Nautilus® Commercial Vertical Series S912 Owner’s Manual

Seated Calf Raise

Muscles Worked:

Emphasizes the muscles of the lower leg, the gastrocnemius and soleus.

Starting Position:

Place the balls of your feet on the foot plate.

Lift your chest, tighten your abs and maintain a very slight arch in your lower back.

Push back and straighten your legs, but do not lock out your knees, and maintain this position.

Motion:

Slowly press the balls of your feet onto the foot plate and pull your heels toward your knees.

Slowly return to the starting position maintaining tension on the calves.

Key Points:

Do not lose contact between the balls of your feet and the platform.

Do not change your hip or knee position, only ankle motion should be allowed.

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EXERCISES

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Nautilus S912 User Manual Page 23