- Place the bar on your back
- Start with feet flat on the ground
- Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
- Slowly return to the starting position. Repeat.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Shift your weight onto the balls of your feet and raise stay flat footed. Using your calf muscles, mimic a jumping motion but don't leave the floor.
- Explode onto your tip toes and hold for a second.
- Bring your heels back to the floor then initiate the next rep.
- Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart.
- Place your hands on the barbell for support, and lift your heels off the ground.
- Hold this position for a moment, then slowly lower your heels back to the ground.
- Begin by standing on a raised surface (such as a step or box) with the balls of your feet on the edge of the surface and your heels hanging off. Hold a barbell across your upper back and shoulders, using an overhand grip.
- Keeping your core engaged and your back straight, push through the balls of your feet to raise your heels up as high as you can.
- Lower your heels back down to the starting position, allowing your calves to stretch.
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