Exercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentMachine
Recommended3-4 sets x 12-20 reps, rest 60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Targets the soleus with the knees bent.
- Setup
- Sit with the pads on the knees, balls of feet on the step.
- Common mistakes
- Using a tiny range and never fully stretching.
- Easier
- Lower the load and slow the tempo.
- Harder
- Add load or pause in the stretched position.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s