Seated calf raises

The seated calf raise targets the soleus, the deep calf muscle.

Sit on the machine, place the balls of your feet on the platform, and wedge your thighs under the pad just above your knees.

Rise up onto your toes as high as possible, hold for a second, then lower slowly until your heels are below the level of the platform.

Do not bounce at the bottom: pause in the stretched position.