Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Load the machine with the desired weight and take a seat. Sit down and position your feet on the sled with a shoulder width stance. Take a deep breath, extend your legs, but keep the safeties locked (if possible). Position your feet at the base of the platform and allow the heels to hang off. Lower the heels by dorsiflexing the ankles until the calves are fully stretched. Drive the weight back to the starting position by extending the ankles and flexing the calves. Repeat for the desired number of repetitions.
Keep knees just shy of lockout to maintain quad tension. Push through heels for glutes, balls of feet for quads. Avoid hips rolling off pad; keep low back flat. Maintain neutral head position. Self-spot by pressing hands on knees if needed. Adjust toe angle based on comfort and mobility.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.