Seated Calf Raises
Stand with the balls of your feet on the standing calf raise machine with the pads on your shoulders. Lower your body with your calves, inhale, raise your body and exhale.
To perform this exercise you need to adjust the shoulder pads to accommodate your height. You could stand on the machine with your knees slightly bent to give an idea of where the pad should be. The idea here is to keep the weight elevated throughout the exercises, even on the complete stretch of your calves. Once adjusted, stand on the edge of the foot plate with the balls of your feet. Position the shoulder pads on your shoulders. Keep your back and body straight. Your legs should also be straight but not locked out. Keep your knees and feet facing forward throughout the exercise. You should lower yourself using your calves until you get a good stretch and then raise yourself as far as you can to get a full contraction. Your calves are stressed daily, as a result they require higher reps and weight for development. You should perform the exercise until you feel a burn! The weight and the rep count will vary with your routine, but the underlying idea remains the same - don't worry about overwhelming your calves.