Seated Calf Raises

Free Weights: No Weight Machine: Yes

Seated calf raises are done on a seated calf machine. If you don't have a seated calf machine you can do it on a bench or chair with a weight rested on your knees.

This exercise targets the calf muscles.

• Sit on the machine and place your toes on the platform.

• Your heels should extend off the platform and your knees should be wedged under the pad attached to the weight.

• Now, hold the handle firmly and lift the weight up by pushing up your heels until you are on tip toes.

• Pause and then start to lower down your heels.

• Keep lowering down your heels untill your calves are stretched as far as they can go.

• Repeat.
  

A warm up is recomended before you start this exercise.

Standing Calf Raises

Free Weights: Yes Weight Machine: Yes

This exercise strengthens the calf muscles. It is can be done either on a standing calf raise machine or you can do it on a raised step.

• Stand erect on the machine or on the step. Only your toes and ball of the foot should be on the step - the rest of your foot should be hanging off the step.

• If you are on a standing calf raise machine, place the pads on top of your shoulders. If you are doing it on a step, you can increase the resistance by holding dumbbells in each hand.
  

• Start lowering your heels as far as you can. Continue doing it till your calves are fully stretched.

• Now, stand on your toes carefully. Go as high as possible.

• Pause in this position.

• Keep your legs straight and lower your heels slowly until you have returned to the original position.

Never lock your knees while doing this exercise. Also, never bend your knees.

Lying Leg Curl

Free Weights: No Weight Machine: No