1. Sit on a bench with your knees bent under the Smith machine bar. 2. Position the bar across your thighs, just above your knees. 3. Place the balls of your feet on a weight plate, with your heels hanging off the edge. 4. Press through the balls of your feet to lift your heels as high as possible. 5. Slowly lower your heels back down below the level of the plate.

1. Stand under the Smith machine, bar across your upper back, one foot on a weight plate and the other slightly off the ground. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Push through the ball of your foot to lift your heel as high as possible, balancing on your leg. 4. Slowly lower your heel back down below the level of the plate, feeling a stretch in your calf. 5. Complete the set and alternate sides.

1. Stand tall with a dumbbell in your right hand, holding it by your side. 2. Place your left hand on a wall or sturdy surface for balance. 3. Position your right foot on the edge of a weight plate, with your heel hanging off. 4. Raise your right heel as high as possible, standing on the ball of your foot. 5. Squeeze your calf at the top of the movement, then slowly lower your heel.

1. Stand under the Smith machine, bar across your upper back, one foot on a weight plate and the other in a lunge. 2. Engage your core, keep your chest up, and unlock the bar from the safety catches. 3. Lower your body by bending your knees until the knee of your lunging leg nearly touches the ground. 4. Push through your heel to return to the starting position. 5. Complete the set and alternate sides.

1. Stand under the Smith machine bar, positioning it across your upper back. 2. Place the balls of your feet on a weight plate, with your heels hanging off the edge. 3. Engage your core, keep your chest up, and unlock the bar from the safety catches. 4. Push through the balls of your feet to raise your heels as high as possible. 5. Slowly lower your heels back down, feeling a stretch in your calves.