1. Stand near a bench, chair or any stable support that you can hold onto for balance.
2. Position yourself so you are facing the support and can easily reach it with your hands.
3. Place one foot flat on the ground and lift the other foot slightly off the ground, ensuring it is not taking any weight.
4. Hold onto the support with your hands for stability.
5. Press down through the ball of your standing foot to raise your heel as high as possible, contracting your calf muscle.
6. Hold the raised position for a moment, then slowly lower your heel back down to the ground, stretching the calf muscle.
7. Perform the desired number of repetitions on one leg, then repeat with the other leg.
8. Ensure that the movement is controlled and focus on the full range of motion to maximize calf engagement.
9. For increased difficulty, you can hold weights in your hands or wear a weighted vest.
Please perform this exercise with proper form and control, focusing on the movement of your calf muscles. If you are new to this exercise, start without weights and gradually increase as you become more comfortable and stronger.
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