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1. Place a block on the floor about 12 inches from a flat bench.
2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. Now place the ball of your left foot on the block. This will be your starting position.
4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. Slowly return to the starting position, stretching as far down as possible.
6. Repeat for your prescribed number of repetitions and then repeat with the right leg.

Variations: You can perform this exercise also with both legs at the same time as well as using a seated calf raise machine.
Source: bodybuilding.com