Seated Calf Raise

Start: Sit at the end of a bench with the balls of your feet on a step, a wooden block, or a couple of phone books about a foot in front of you. Put a towel or sweatshirt over the tops of your knees and rest a barbell across them. Hold it there with your hands. With your torso erect, allow your heels to drop as low as they'll go.

Finish: Press back up to the balls of your feet. Pause then return to the starting position.

Standing Calf Raise

Start: This one demands some balance since you have no free hand with which to steady yourself. Resting a light barbell across your traps, stand on a low step with your heels off the edge. Keep your knees straight and your torso erect as you rise on the balls of your feet as high as you can.

Finish: Lower your heels as far past the level of the step as possible. Pause, then return to the starting position.