Adjust the padded lever of the calf raise machine to fit your height.
Place your shoulders under the pads provided and position your toes facing forward
The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter.
Raise your heels by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time.
Hold and squeeze the contracted position by a second before you start to go back down.
Go back slowly to the starting position by lowering your heels as you bend the ankles until calves are stretched.
If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted.