Purpose: To build mass and strength in the lower legs.
Execution: Place a barbell on a rack that is slightly lower than your shoulder height. Now, get under the bar and lift it off the rack with your legs; the same is if you were doing a squat. Next, step back from the rack and place your feet at shoulder width apart. Then, stand up on your toes and squeeze your calves; do this by raising your heels. Hold the squeeze for a second and then return to the starting position. Repeat for the amount of repetitions in your set.
Variations: There are many machines that replicate the calf raise and many of them can be easier on your lower back.
Insider Tip: You can increase the range of motion of this exercise by placing a block of wood under your toes. This will allow you to go beyond the floor and get a good stretch in the calf before rising back up.
Your knees should remain locked out through this entire exercise, there should be no bending of the knees at all.