-
Step 1
Place the desired number of weight plates on the pole at the front of the horizontal bar. Use enough weight that will work the calf muscles adequately but will allow you to move through the exercise with a smooth motion.
-
Step 2
Sit on the seat of the calf machine with your knees under the pads. Do not sit too far forward or back. Place the balls of your feet on the platform.
-
Step 3
Lift up by raising your heels enough to release the post near the front of the machine. Once you lift slightly, this post will release and move to one side. Move it away as far as it will go.
-
Step 4
Raise your heels until you are on tippy-toe on the platform. Keep your back straight. Contract your calf muscles for one to two seconds, then slowly lower your heels past the platform until you feel a stretch.
-
Step 5
Repeat this up and down movement for the desired number of repetitions. Keep the motion smooth and even and do not jerk the weight up or allow it to drop back down as you lower your heels. Keep a controlled movement throughout this exercise.
-
Step 6
Keep your heels raised on the last repetition long enough to move the post at the front of the machine near the weight pole back into position. Slowly lower until the horizontal bar comes to rest on the post.
