Barbell seated calf raise:
Sit on a horizontal bench, put your feet in front of you on the floor. Ask a partner to put the bar on your knees. Slowly raise your heels up as far as possible, and then squeeze the calf muscles at the top of the movement for 1-2 sec. Then slowly lower your heels back to the starting position and repeat for desired reps.
The number of repetitions and sets depends on your training goal. If you train for muscle gain, perform 8-10 repetitions in 3 sets.
If you use dumbbells, perform 12-15 reps in 3-4 sets. At the top point of the movement wait for 1-2 seconds - this will give the muscles the maximum load.
You can place a plate or a step under your feet – it increases the amplitude and makes the exercise more efficient.
If your goal is fat loss, perform 20-30 repetitions with a small weight at a fast pace. The number of approaches in this case is also 3-4.
Do not forget about pre-stretching and warming up your muscles.