These exercises target the calf muscles and promote hypertrophy without stressing the upper legs and growth in that region while giving them the chiseled look.
Adjust the weights of the machine machine and place your thighs under the padding.
Lift the the padding, remove any safety lock and lower the padding until your calves are in full extension while locking the front ball of your feet. Keep the remainder of the body locked while staying upright.
Push the padding up and raise your calves to full extension.
Pause for a moment and slowly lower the weight down to the start position.
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
You can perform this movement using dumbbells or kettle bells placed on your thighs while sitting on a bench.
Higher reps will help with more stimulation and growth compared to low reps and high weight. Focus on isolating your calf muscles.