SEATED CALF RAISE
Lock the carriage slightly above the knee and insert the bar. Place a stable object (e.g. board) directly under the bar to create a step.
Sit on a ball or chair in front of the bar. Keep your torso upright. Place legs hip-width apart and parallel with the front of the feet on the step object. Place your arms on your hips/chair. Lower your heels.
Slowly lift the heels off the floor, pressing up as high as possible.
Turn the heels slightly inwards. Turn the heels slightly outwards.