Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the cable machine's pulley to the lowest position and attach an ankle cuff to your lower leg. Standing up straight, hold the machine for support and raise your foot off the ground. Begin extending your leg forward, feeling the resistance from the cable. Fully extend your foot then slowly return it back to the starting position in a controlled motion. Repeat the movement for the programmed number of reps.
Increase intensity with added weight, resistance, supersets, or drop sets. Target all major leg muscles: quads, hamstrings, glutes, calves. Use proper form: controlled movement, neutral spine, engaged core. Stretch and foam roll before and after workouts for recovery and flexibility.
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