This exercise can be done with either a calf-raise machine or a barbell. Sit on machine or a bench, place your toes and the balls of your feet on footrest or a toe block.
1. Place the pads or barbell across your lower thighs.
2. Push down with your toes and extend your feet as completely as possible.
3. Lower your feet and begin next repetition.
Notes: This exercise isolates the soleus.
You can do this movement in a chair or on a bench without adding weight.