Standing Calf Raise

• Position your shoulders under the padded bars.
• Stand erect with the balls of your feet on the foot plate.
• Keep your back straight, your head up and your knees locked.
• Exhale as you raise up on your toes as high as possible.
• Hold this position for a two count, then, as you inhale, let your heels drop to the lowest position in the range of motion before you exhale as you return to the starting position.
  
  

Seated Calf Raise

• Sit on a seated calf raise machine.
• Place your thighs under the leg pad.
• Rise up on your toes to lift the weight and release the safety stop.
• Lower the weight and descend to the bottom position as far as possible.
• Lift the weight by rising up on your toes as high as possible.
• Hold momentarily, then return to the bottom position.
  
  

Power Rack Toe Raise

• Put the bar on the pegs of the power rack just below shoulder height.
• Position a calf block on the floor directly under the bar.
• Place the bar across your upper back and stand erect with the balls of your feet on the calf block.
• Keep your head up, your legs straight and your hips locked so they don't move forward or backward, and rise up on your toes as far as possible.
• Hold at the top momentarily, then return to the starting position.