Standing Calf Raises

Step 1

Set the height of the Smith machine bar to approximately chin height and place a small step directly under the bar. Plant both feet on the step slightly further than shoulder-width apart and place both hands on the bar in an overhand grip (palms facing away from your body), slightly wider than your shoulders. Carefully shuffle your feet backwards so that your heels hover off the end of the step. Stand up tall, release the bar from its locked position and lower your heels slightly below the step until you feel a stretch on the backs of your legs. This is your starting position.

Step 2

Inhale. Exhale. Press into the balls of your feet to raise your heels approximately [5cm] - [10cm] higher than the step.

Step 3

Inhale. Lower your heels to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.

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