If you do not have a toe-raise machine, this exercise is best accomplished using a back-squat technique. Approach the bar as if doing a back squat and place it atop your shoulders. Using a machine or bar, stand on one foot, placing the toes and ball of your foot on the toe block or block of wood. Grasp the edge of the machine with your hands to steady your body throughout the movement.
1. Raise your heel as high as you can onto your toes and flex your foot completely to stretch the triceps surae correctly. This is termed plantarflexion. Be sure to keep your knee extended or very slightly bent.
2. Lower your heel to return to the starting position. Begin the next repetition. Do enough sets to feel a burning sensation in your calves.
Notes: This exercise places emphasis on the triceps surae (composed of the soleus and gastronemius lateral and medial heads).