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: 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.

Male