- Keep a block in front of a flat bench, at a distance of about 12 inch from the bench.
- Use the block to keep your feet.
- Keep a barbell over your upper thighs. The bar should be placed 3 inches above your knee.
- Rise on your toes, as high as possible. Squeeze your calves.
- Lowering down to the starting position, stretch as much as you can.
- Repeat the exercise.
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