Seated Machine Calf Raise

Seated Calf Raises are an exercise that targets the lower part of your calf muscles. To perform them, you need a chair, a weight plate or a dumbbell, and a raised surface to place your feet on. Here are the steps:

1. Sit on the chair and place the weight on your thighs, near your knees. Make sure it is secure and comfortable.
2. Place the balls of your feet on the raised surface, with your heels hanging off. Keep your legs straight and your toes pointing forward.
3. Lift your heels as high as you can, contracting your calf muscles. Hold for a second at the top.
4. Lower your heels until you feel a stretch in your calves. Repeat for the desired number of reps.