User / Operation Manual - VersaClimber

LEG LIFTS AND QUAD, HAMSTRING
AND GLUTE SUPER SETS
For isolated leg lifts and leg presses, adjust the velcro foot straps to fit snug on the feet. Set
the rate of motion with the hydraulic control knob. Grasp the hand rails to anchor the upper
body. Maintain the foot in horizontal position while lifting against the foot straps. Perform the
desired activity then recover as you would between intervals. See Interval Training, Page
For the advanced athlete, a "quad burn" can be achieved by squatting down (while holding
the stationary hand rails) and performing a stepping exercise. Use the foot straps to secure
the feet on the pedals and bend the knees until the thighs are approximately horizontal and
the knees straddle the machine. Start with short steps, pushing down with one leg while
lifting up with the other. Maintain the body weight within the base of the machine. Step in the
squat position until quads "burn out" or quad fatigue occurs. This exercise can also be performed
as an interval workout set.
Quad burn. Squat down, straddle
knees until thighs are horizontal.
Push and pull with legs while
maintaining crouched position.
Foot Positioning
The position of the foot or feet on the pedals will allow the focus of the work to be in a
concentrated area of the muscle or muscles. If tingling or numbness occurs, reposition
the foot on the pedal (forward or back) until you are comfortable.
To concentrate the work on your ankle and calves. Climb on your toes. Quad work can be
accentuated by climbing with the heel of the foot forward on the pedal. The intensity of the
work for the inner legs can be increased by pointing the toes inward. Turning the toes outward
will work the outer legs.
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