Seated Calf Raise.

Make every rep count.

1. 01

   Sit on the seated calf raise machine and place the balls of your feet on the platform, toes pointing straight ahead. Let your heels hang off the edge.

2. 02

   Slide your legs under the pad so it rests firmly on the lower thighs just above the knees. Hold the handles or rest your hands on the pad to keep your body steady.

3. 03

   Lift your heels slightly to take the weight, then release the safety lever.

4. 04

   Lower slowly by bending at the ankles until you feel a deep stretch in your calves—keep your knees planted and your hips down.

5. 05

   Drive through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Exhale on the lift.

6. 06

   Control the descent and repeat for your prescribed reps (avoid bouncing or letting the weight slam at the bottom).