Calves

Toe raise

In order for the exercise to be more effective, stand on a thick mat (to increase range of motion). Stand upright, with legs straight at the knees and your feet slightly apart. Straighten your toes, rising up so that your calf muscles are stretched to the maximum. Climb up slowly and do not bounce from the heels of your feet.

* You can do this exercise without a load or else with weights or a Smith Machine.

Toe raise while sitting

Sit down with your back upright and place the weight in your hands on your legs close to your knees. Place your feet a little apart and straighten your toes so that your calf muscles are stretched to the maximum. Climb slowly and do not bounce from the heels of your feet.

*This exercise can be done with a machine or a normal weight bar.

Pushing weight with toes

Sit on the seat of the machine and lean back. Straighten your legs, touching the surface of the machine only with your toes (and the joints connecting your toes with your instep). Push the weight using your calf muscles.

* This exercise only can be done with a machine.