Flexuline These movements help women to build visually thinner ankles, and graceful knees. In addition, developed calves help get rid of the pains that often arise from walking in heels. An option for those who know how to stabilize the core, and correctly keep the weight in the deadlift. If there is no such skill, it is worth learning, but for now - perform exercises for the lower leg in the simulators. In fact, there are two options with a barbell - with a barbell on the back and in straight outstretched arms. In straight outstretched arms the technique is as follows: To stand up straight, raise the weight to the level of the pockets due to extension in the hip and knee joints, keep the weight a little wider than the hips; Then place the socks on supports or pancakes; Perform the required number of lifts in a natural movement, as if getting up on tiptoe; Get off the support; Lower the bar to the floor If there is no way to keep the working weight with a direct grip or a “lock”, you can perform an exercise option when the working weight is taken on the back, as in a squat. You need to set the bar at a height that is accessible for squats, place your palms a little wider than your shoulders, step up, bend your legs at the knee joints and in one motion remove the barbell from the racks, move away from them, and place the socks on the pancakes. Then the required number of repetitions is performed, and the projectile returns to the racks. This option is simpler for those who have problems with maintaining balance and stabilizing core muscles.