1 - Sit on the calf raise machine and place your thighs under the padded lever, positioning your feet hip-width apart on the footplate with your heels hanging off the edge.
2 - Adjust the thigh pad so it rests comfortably and securely on your lower thighs, just above the knees.
3 - Release the safety lever and allow your heels to drop as low as possible to achieve a full stretch in the calf muscles.
4 - Press through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top of the movement.
5 - Hold the contracted position for a brief moment, then slowly lower your heels back down to the starting position in a controlled manner.
6 - Repeat for the desired number of repetitions, maintaining a smooth and controlled tempo throughout.
