Course of motion:

• Take your position on the leg press
• Lean your back
• Place feet solely with forefoot against the provided platform
• Legs are stretched
• Thighs are parallel
• Hands grasp the handles
• Push slowly forwards the platform with forefoot
• Keep contact with toes to the platform
• Return slowly to starting position

Breathing:

• Exhale while pushing the platform
• Inhale while returning

Advices of proof:

• Do not completely release tension
• Mind regular breathing
• Do best possible range of motion
• Adapt weight to fitness level

Alternatives:

• Calves lifting in standing position (with and without additional weight)
• Calves lifting in sitting position with dumbbell
• Foot stretching with Thera-Band
• Wall sitting with calves lifting

Course of motion:

• Take a place on the seat
• Lean the back
• Place legs on the foot upholstery (upholstery above the Achilles Tendon)
• Choose a sitting position so that the knee is on height of pivot point
• Thighs are hip-width apart
• Pull toes towards the body
• Tense trunk muscles
• Hands are on the sides of the body and grasp handles
• Leg curling by tensing back of thigh
• Maximum amplitude of motion
• Shortly remain in turnaround point
• Then slow and controlled upwards motion
• Keep tension in muscles
• Do not completely stretch the legs at the end of a motion

Breathing:

• Exhale while bending the legs
• Inhale while stretching the legs

Advices of proof:

• Keep tension in torso
• Do not completely stretch the legs
• Regular breathing
• Adapt weight to fitness level (demand but not too much or too less)

Alternatives:

• Leg curl in standing position on cable control
• Leg curl in lying position