Calf Raise - Smith Machine
Stand with your feet shoulder-width apart, facing forwards and slightly in front of the bar. The bar should be set at just below shoulder height so that you have to take the weight of the bar on your shoulders at the start.
Standing straight go up on your tip-toes in a nice slow controlled manner, once you are as high as you can go, slowly lower yourself back down again.
Just before your heels touch the ground go back up onto your tip-toes.
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