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Place a block about 12 inches in front of a flat bench. Sit on the bench and place the ball of your feet on the block. Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out. After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can. Repeat for the recommended amount of repetitions.

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  • Normal Workout
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    1 hr 12 mins 30 secs, Intense
  • Chest Day
    Chest Day
    35 mins 27 secs, Intense
  • Arms & Abs Day
    Arms & Abs Day
    43 mins 29 secs, Intense
  • Back Day
    Back Day
    31 mins 50 secs, Intense
  • Leg Day
    Leg Day
    50 mins 14 secs, Intense
  • Shoulder Day
    Shoulder Day
    26 mins 40 secs, Intense
  • Sunday
    53 mins 51 secs, Intense
  • Monday
    53 mins 30 secs, Intense
  • Tuesday
    56 mins 27 secs, Intense