1. Set the Smith machine bar to a height that allows you to rest the balls of your feet on the bar while keeping your knees slightly bent.
2. Place your hands on the bar or on the sides of the machine for support.
3. Raise your heels off the ground and squeeze your calf muscles at the top.
4. Lower your heels back down to the starting position, and repeat for your desired number of repetitions.
1. Sit on a bench and position the bar of the smith machine across the top of your knees.
2. Position your feet on the edge of a plyometric step with your heels hanging off.
3. Slowly lower your heels while maintaining a straight leg and back position. Reach a full stretch in your calf.
4. Return back to a tippy toe position on the edge of the polymetric step giving a big squeeze at the top.
1. Sit on a bench or chair with a dumbbell in each hand and a bumper plate placed on the ground in front of you.
2. Rest the balls of your feet on the edge of the bumper plate.
3. Lift your heels off the ground as high as possible, contracting your calf muscles.
4. Hold the top position briefly, then slowly lower your heels back down to the starting position. Repeat the movement for the desired number of reps.
1. Stand on a bumper plate with the ball of one foot and hold a dumbbell in the opposite hand at your side.
2. Raise your heel off the bumper plate as high as possible, contracting your calf muscle.
3. Hold the top position briefly, then slowly lower your heel back down to the starting position.
4. Repeat the movement for the desired number of reps, then switch sides and repeat.
1. Adjust the machine to fit your height and ensure the pads are comfortably resting on your thighs.
2. Place the balls of your feet on the platform and lift the weight by pushing up with your calves.
3. Hold the top position briefly, then slowly lower the weight back down until your heels are below the platform.
4. Repeat the movement for the desired number of reps, focusing on a full range of motion and squeezing your calf muscles at the top.
