- 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.
- 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.
- Adjust the machine in accordance with your height and sit.
- The balls of your feet should be supporting your weight on the calve block, your heels extended off of it.
- Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
- Slowly return to the starting position. Repeat.
- Sit on the machine and press your back into the back pad.
- Place the balls of your feet on the edge of the foot plate.
- Let your heels lower until you feel a stretch in your calves, then press back up until you feel a contraction.
