Course of motion:

• Take a place on the seat
• Lean on the back
• Place legs on the foot upholstery (upholstery above the Achille tendon)
• Choose a sitting position so that knees are on height of the pivoting point
• Place thighs hip width apart
• Pull tiptoes towards the body
• Tense trunk muscles
• Place hands on the sides of the body with contact to the handles
• Leg curl by tensing thigh back side
• Maximum amplitude of motion
• Remain shortly at the reversal point
• Then slow and controlled motion upwards
• Keep tension in muscles
• Do not extend completely the legs

Breathing:

• Exhale while bending legs
• Inhale while extending legs

Advices of proof:

• Keep tension in torso
• Do not extend legs completely
• Regular breathing
• Adjust the weight to fitness level (demanding, but not too much or too less)

Alternatives:

• leg curl in standing position on the cable pull
• leg curl in lying position

Course of motion:

• Place feet shoulder width apart
• Bend legs (approximately 90°)
• Bend torso forwards, back is straight
• Hands grasp the bar of the cable pull in upper-grip with extended arms
• Eyes look forwards
• Extend knees and hip and move the weight slowly upwards

Breathing:

• Exhale while extending legs and hip
• Inhale while bending legs and hip

Advices of proof:

• Avoid complete extension of legs
• Keep the back straight
• Do not move knees forwards over tiptoes

Alternatives:

• deadlift with barbell
• deadlift with Kettlebells
• deadlift with dumbbell

Course of motion:

• Fix the foot strap of lower cable pull on the ankle
• Stand in front of the multi-gym
• Standing leg is slightly bent
• Keep torso upright
• Tense abdominal muscles
• Pull toes
• Move the heel backwards/upwards by hip extension with slightly bent leg
• Up to maximum extension of the hip
• Return slowly the foot to the starting position without putting down

Breathing:

• Exhale while extending the hip
• Inhale while returning

Advices of proof:

• Keep upright torso position
• Avoid moving in the hip
• Motion comes exclusively from the hip
• Do not take a swing

Alternatives:

• Bottom kicks on the floor or a bench (quadruped position)
• Lying on a mat (leg lifting with bend or extended leg)
• Kickbacks with Thera-Band