MACHINE CALF PRESS

Set Up: Place your feet about shoulder-width apart low on the foot plate so that your heels are hanging off (A).

Action: Keeping your legs straight, but not locked, lower the foot plate towards you by stretching your calves. Then press the foot plate away from you with your toes. Hold for a second (B), lower and repeat.

Tip: Avoid bending your knees.

If you want to work your quads, hamstrings and calves, give these moves a try:

Quadriceps Exercises:

Squats
Lunges
Split squats
Leg extensions
Step ups
Leg presses
Side lunges
Rear lunges
Walking lunges
Single-leg squats

Hamstring Exercises:

Stiff-legged deadlifts
Lying leg curls
Seated leg curls
Standing leg curls
Exercise-ball curls
Good-mornings
Hip extensions
Glute-ham raises

Calf Exercises:

Standing calf raises
Seated calf raises
45-degree calf presses
Donkey calf raises
Seated calf extensions
Single leg calf raises