Rise on socks with a barbell while sitting

Place the stand at a distance of 25-30 cm from the bench. Sit on a bench and put your socks on the stand as shown in the picture. With the help of a partner, place the barbell on your upper thighs, about 10 cm above your knees, and lock it in place. This will be your starting position. As you exhale, lift your heels as high as you can, tensing your calf muscles. After a short pause, slowly return to the starting position. Hint: For maximum effect, flex your calves as hard as you can. Complete the required number of repetitions. Variations: You can also use a Smith machine or a calf machine for this exercise. Or use dumbbells instead of a barbell.