This is a basic exercise to build calf muscles and define their contours.
Stand in the calf raise machine to do this exercise.
With your back straight, hold the handles.
Place your feet so that the balls of your feet are secure on top of the calf block with your heels extending off it.
Keep your lower legs stretched and relaxed at the beginning of the exercise.
As you exhale tense your foot and rise up.
Pause for 2-3 seconds at the top and slowly go down as you inhale.
There are machines for standing calf raises as well as in a sitting position, etc.
Performing this exercise in a machine in a seated position places the emphasis on the soleus, in a standing position - on the calf muscles.