A great basic calf exercise, it was one of Arnold’s favorite exercises and helped him grow ball-like calves because they were so massive. Its peculiarity is that by bending at the waist, you can achieve greater stretching of the calves, and, accordingly, increase the load on them more.
Target muscles: gastrocnemius, soleus, posterior tibialis and peroneus.

Options: lifting on socks can be done both in the gym and at home. To do this, you need a rectangular footrest, some kind of support for the elbows, it can be, for example, a desk, or a high bench. In the hall, for these purposes, you can use the Swedish wall, holding hands on one of its low-lying crossbars. Be sure to use shoes. Socks can be installed both parallel and at an angle to each other. If the heels are set wider than the toes, then the outer side works, on the contrary, the inner side.
Technique: place your toes on a stand, while lowering your heels down. Bend at the waist, keeping the natural deflection of the spine, rest your elbows on the bench, the height of which reaches your waist. Look ahead without bowing your head. Most likely, the body weight will be small for a successful study of the calves, so ask a friend to additionally put a pancake from the barbell on your pelvis and hold it so that it does not fly off.

After that, start to rise on your toes, making movements in the ankle joint. There should be no movement in the hip and knee joints. Rise as high as possible, using the strength of the calf muscles alone. At the top point, it is necessary to pause, accompanied by an additional volitional contraction of the calves. Then go down, as deep as you can. You need to feel the maximum stretch that only the calf muscles are capable of, and push yourself up again with one powerful effort of will. Inhale should be performed when lifting on toes, exhale when moving down. The exercise must be repeated at least 20 times.

Do not tilt your head down and do not round your back, no matter how much you want to. This position is very traumatic and uncomfortable.

Priority: if no other basic exercises are planned, then this can be done first, supplementing it, for example, with a bench press feet on the platform and extension of the feet while sitting.