The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 267

Leg Curls

1. Place heels, with feet flexed, under
   foot pads with pads at back of heels,
   not calves.


2. With a smooth motion, curl legs up
   to complete full range of motion.


3. Pause. In controlled motion, return
   to starting position.


4. Exhale curling legs up, inhale
   extending legs.


5. Do not lift hips or arch back while
   curling.

Leg

Extensions

1. Sit on machine with feet under foot
   pad. Lightly hold seat handles for
   stabilization.


2. Keeping feet flexed, raise weight up
   until legs are parallel to floor. Make
   sure to flex quadriceps.


3. Pause. Slowly lower weight to
   starting position. Do not let weight
   drop.


4. Repeat steps 2,3. Exhale extending
   legs, inhale lowering legs.

Seated Calf

Raises

1. Place balls of feet on calf machine’s
   foot piece, pads resting on top of
   knees.


2. Raise up on toes as fully extended
   as possible. Pause and hold.


3. In a controlled manner, return to
   starting position, and move heels
   down as low as possible for maximum
   range of motion.


4. Repeat motion. Exhale lifting up,
   inhale lowering weight.

Standing

Calf Raises

1. Place shoulders under pads of calf
   machine, and balls of feet on floor
   pad.


2. Standing straight with knees
   slightly bent rise up on toes as fully
   extended as possible.


3. Pause. Return to starting position,
   in a smooth motion.


4. Exhale lifting up, inhale lowering
   weight.


5. Do not lock knees during exercise.

Exercise Instruction Diagram