Standing Leg Kickback; Standing Calf Raise - Bowflex PR3000 Owner's Manual

Leg Exercises
Standing Leg Kickback - Hip and Knee Extension
Muscles Worked
Piriformus, Gluteus Maximus
Machine Set-Up
• Standing - Facing Power Rod® unit
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your knees slightly bent and your support foot
on the Standing Platform.
• Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
• Do not bend from your waist or lower back.
• Allow your active leg to hang in the direction of the
cable throughout the movement.

Standing Calf Raise

Muscles Worked
Gastrocnemius, Soleus
Machine Set-Up
• Standing - Facing Power Rod® unit
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your knees slightly bent and your toes/ balls of
feet on the Standing Platform.
• Keep your chest lifted, spine aligned, abs tight and a
very slight arch in your lower back.
• All motion is from ankle.
• Pivot entire body upward from balls of feet.
Exercises
30
Owner's Manual