Position your feet shoulder-width apart on the ground, with your toes pointing straight ahead.
Slowly raise your heels off the ground by pushing down on the balls of both feet, lifting the weight as you flex your calves.
Hold the position at the top for a second to maximize the contraction in your calves.
Then, slowly lower your heels back to the ground to the starting position, ensuring a full range of motion. Repeat this movement for the desired number of repetitions.
Pro Tip
Controlled Movements: Lower your heels as far as possible to get a full stretch in the calf muscles. Then, raise your heels as high as possible, contracting your calves at the top. Avoid bouncing at the bottom of the movement or using momentum to lift the weight. The movement should be slow and controlled for maximum effectiveness. Full Range of Motion: One common mistake is not using a full range of motion. Make sure to lower your heels as far as you can for a full stretch, and then raise them as high as you can for a full contraction. This will ensure you are working the muscles to