I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Sitting on a bench with a step under your forefeet. The barbell placed on the bottom of your thighs.
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Do an extension of your feet
This exercise works mainly soleus. This muscle is part of the triceps surae and inserted above the knee’s joint, on tibia and fibula. It attached below to the calcaneus by the Achilles tendon. This muscle has the function of extending the ankles. The difference with the seated calf raises machine is that you can’t work with heavyweights. To have better results, it’s advisable to work with sets of 15 to 20 reps minimum.
Attention
If you have pain on thigh because of the barbell, you can use a towel or barbell pad.
Variant
You can do this exercise with the barbell without weights (the Olympic barbell weighs 20kg/44lbs) on a bench. In this case, it’s necessary to do sets with a lot of reps until the burning sensation,
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-Steph