For this exercise you'll need a barbell, aflat bench or seat and a block or step. To set up, place the block around 30 inches from the end of a flat bench.

Grasp a barbelland sit down on the end of the bench with the barbell on your thighs just behind your knees.

Place the balls of your feet up on the block and allow your heels to drop as far as possible without hitting the floor. This is the starting position.

Slowly raise your heels up as far as possible, and then squeeze the calf muscles at the top of the movement.

Then slowly lower your heels back to the starting position andrepeat for desired reps.

Exercise Tips:

This is a veryuseful exercise if you don't have access to as seated calf raise machine.

Use a full range of motion by allowing your heels to drop as far as possible and raise as high as possible.

Keep the rep timing slow and controlled.

The balls of your feet should be on the end of the block.Moving them forward makes the exercise easier - that's cheating!