Seated calf raise

Watch

Set it up

1. 1Sit down, balls of your feet on the platform, heels hanging off
2. 2Not tall enough for the pad to sit snug? Sit on a plate or two — it's fine, everyone does it
3. 3Bring the knee pad down snug on your thighs and lock it
4. 4Load the plate horn — start light, this one bites
5. 5Release the safety lever, rise up on your toes and squeeze, then lower until you feel the stretch. Re-engage the lever before you get out

Watch out for

• Bouncing at the bottom
• Tiny range — go all the way up and all the way down
• Knee pad not locked in — it's what holds the weight