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Choose the muscle you want to train.

Front Back /
Front Back /
  • Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar.
  • Position yourself underneath the bar so that the bar is racked on the top of your back muscles.
  • Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you.
  • Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf.
  • Hold for a count then return back to the starting position.
  • Repeat