The Total Gym is a machine designed for in-home resistance training. Although the Total Gym is capable of working your arms, shoulders, chest, back and abs, concentrating on the muscles of the legs is easy. Exercises can be done for the muscles of the upper and lower legs, including the thighs, calves and even the glutes.
Calf Raise
The calf raise on a Total Gym works your leg muscles, especially your calves. The action of raising your heels is called plantar flexion, which is controlled by your calves. Lie on the Total Gym's glide board, with your head touching the board. Place your feet on the foot platform at hip-width apart. Straighten your legs, and hold the glide board with your arms at your sides. This is your starting position. From there, press up with your calves onto the balls of your feet. The glide board slides upward as you do the calf raise. Lower your heels back onto the platform to complete the exercise. This exercise also can be done as a single calf raise by lifting one knee toward your abdomen. Do an equal number on each side.
Hip Abduction
The hip abduction exercise on the Total Gym works the muscles of your glutes and outer thighs. Hip abduction refers to the movement of your hips sideways, away from the center line of your body. The exercise opens your legs against resistance from the Total Gym to target your abductor muscles. Sit on the glide board, facing the upright. Have your legs straight and about shoulder-width apart. Hold the ends of the cables with your arms straight in front of you, just above and to the outside of your knees. Place the outsides of your feet against the inside of the cables. Now, hold your arms steady, with your palms facing inward, and press your legs open against the cables. This will cause the glide board to slide forward. Return your legs to shoulder-width apart to complete the exercise.
Side Squat
The side squats works the muscles of your legs and glutes. Only one leg is worked during the side squat, so do the exercise for each side. Begin with your feet on the platform as you lie sideways on the glide board. Your legs are straight, and your right hip, shoulder and arm rest on the glide board. Your head can rest on your right arm. Your left hand goes on your hip. Now, bend your right knee behind you to a 90-degree angle. Your left leg will do the work when lying on your right side. Bend your left knee, and slide the glide board down until your left knee makes a 90-degree angle. Press the leg straight again to complete a side squat. Lie on your left side to work your right leg.
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