Instruction: Step onto the platform facing the machine. Slowly raise your toes as high as you can. Pause. Slowly lower to the starting position. Repeat.

Instruction: Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. Raise lever pads to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.

Instruction: Sit on apparatus with back against padded back support. Grasp handles. Move lever forward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.

Instruction: Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Instruction: The inner thigh muscles (gracilis) adducts the leg towards the body. During the lower phase, the gluteal muscles abduct the leg away from the body.

Instruction: stand with one leg forward and one leg back. slightly move your hips back ( like you are sitting down in a chair) and squat directly down. Stop where your feel comfortable and push the weight directly back up. Repeat.

Instruction: Using adduction machine, move the thigh inward. Return to starting position. Repeat.

Instruction: Using abduction machine, move the thigh outward. Return to starting position. Repeat.