3) Seated calf raises

This exercise works the whole of the calves, with special accent on the lower and outer sections of it.
Sitting on the calf raise machine, the subject inserts his/her knee under the cross-pad and sets the toes on the support. He/she then slowly lifts the weight put on the calf-machine, only using his/her calves, up to the furthest possible point, then lowers it, letting the calves extend as much as possible.
Extra considerations - avoid swaying back and forth.