Things You'll Need:
- Bench or chair
- Weight plate
- Exercise block
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Step 1
Select the equipment you will need to do this exercise. First procure a sturdy chair or bench to sit on. Also obtain a heavy weight plate or other heavy, flat implement that would lie comfortably on your lap. Find a step or other solid item that is 4 to 6 inches high.
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Step 2
Place the chair or bench in front of the step. Sit down in the chair as far back as possible, keeping your spine straight and shoulders down. Bend your knees at a 90-degree angle and place the balls of both of your feet on the step. Put the weight plate in your lap near your knees to make for a greater weight resistance during the calf raises.
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Step 3
Lower your heels down towards the floor to stretch out your calf muscles completely. Raise your heels again off the floor with the power of your calf muscles as high as you can lift them. Tighten your calf muscles and hold for several seconds, or longer, if you can. Try to increase your endurance with each calf raise.
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Step 4
Return your feet slowly to their original position, flex your heels and lift again as high as you can, with the balls of your feet remaining on the step. Repeat at least 15 more times, depending on how you are feeling.
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Step 5
Keep your movements slow and controlled, using only your calf muscles to lift your legs. Just because these are seated calf raises doesn't mean you can get lazy.
