5
Muscles Targeted:
Quads, Hamstrings, Glutes, Hips, Calves, Core
Preparation
Position: Neutral
Stand facing the pulley holding both handles
Raise one leg lightly off the ground, engage your
core and find your balance
Execution
Squat down on standing leg making sure not to
allow your knee to surpass the position of your toes.
Point handles to the Pulley (B)
Keep raised leg off the ground the entire time
Raise up on the standing leg and return to starting
position (A)
Muscles targeted:
Hamstrings, Hips Glutes, Calves, Lower Back, Core
Preparation
Lay face up on the floor and place both heels, feet
flexed, in the machine foot cradles, engage core and
press hips up and off the floor (A)
Maintain your alignment by keeping your body in
the raised plank position
Execution
Single Leg Curls
Keep one leg straight and maintain pressure in the foot cradle
Bring the heel of the other leg in and curl towards your glutes, lifting your
torso as you curl (B)
Double Leg Curls
Bring both heels in and curl towards your glutes, lifting your torso as you
curl (C)
Keep at least 2-4 inches between the handles so as to get the most effective
movement
Muscles targeted:
Hamstrings, Quads, Glutes, Calves, Hips, Lower
Back, Core
Preparation
Position: Neutral
Lay face up on the floor and place both heels, feet
flexed, in the machine foot cradles, engage core and
press hips up and off the floor (A)
Maintain your alignment by keeping your body in
the raised plank position
Execution
Keeping hips raised, move your feet in a circular
motion as if riding a bicycle (B-C)
