- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- None
- الآلية
- Isolation
- Get comfortable on the machine, then place your lower thighs beneath the padded lever. Place your toes and the balls of your feet onto the foot supports.
- Prevent the weight from slipping forward by gripping the handles, and release the safety bar. Lower the weight until your calves are extended.
- Push your heels up to lift the padded lever and hold the contracted position, then slowly lower back down to the starting position. Repeat.