Alternating Heel and Toe Raise with Barbell

For safety reasons, this exercise is best performed in a squat rack. First, adjust the bar stands to your height. Select the desired weight. Get under the bar and place it on your shoulders (slightly below your neck). Hold the bar with both hands and lift the barbell by pushing off with your legs and straightening your torso. Step away from the squat rack, place your feet shoulder-width apart. The toes are slightly turned outward. Keep your head straight, otherwise you risk losing your balance. Keep your back straight, knees slightly bent. This will be your starting position. As you exhale, lift your heels as high as you can, gently rolling onto your toes, tensing your calf muscles. Make sure your knees remain stationary during this movement. The knee should remain slightly bent, as in the starting position. Hold at the top before dropping down. Slowly return to the starting position while inhaling, lowering your heels to the floor. Now, as you exhale, lift your toes, contracting the tibialis anterior as you roll onto your heels. Hold this position for a few seconds, then, while inhaling, lower your socks to the floor and slowly return to the starting position. Complete the required number of repetitions. Note: Keep your back straight and still throughout the exercise. Rounding the back can lead to lower back injury. It is also worth choosing a weight that is feasible and comfortable for you. This exercise requires balance, and too much weight can cause you to lose balance and even fall. Variations: Use a Smith Machine to help you balance this exercise. You can also use dumbbells as an alternative to a barbell.