Sit comfortably with the balls of your feet resting on the edge of a raised platform (4+ inches high) resting a suitable barbell weight on your thighs, just above your knees.

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Focus on keeping your legs bent at around 90 degrees, lift and lower your heels with all your weight on the balls of your feet, aiming to hold in the upward phase for 2 - 3 seconds, prior to returning your heel back down to the floor.

You may decide to work this exercise, trying out numerous foot placements - feet normal - toes facing out - toes facing inward(pigeon toes).

Look in the STRENGTH TRAINING for advice on how to train your body for your own specific goals.

This exercise is best performed with a barbell, however it can also work well with dumbbells, making sure the weight is close to the knee joint to maximise the benefits from the movement.

You should always remember to warm-up and stretch the calf muscles prior to performing this exercise, especially if holding in the upward phase for a few seconds.

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