Place your shoulders under the pads and straighten your legs to lift the lever slightly off its support.
Slowly lower your heels by bending your ankles until your calves are fully stretched.
Raise your heels by extending your ankles as high as possible while contracting your calf muscles, ensure to keep your legs straight at all times during the movement.
Slowly return to the starting position and repeat the exercise for the recommended amount of repetitions.
Pro Tip
Full Range of Motion: To get the most out of this exercise, you need to use a full range of motion. Lower your heels as far as comfortable to stretch your calf muscles, then raise them as high as you can to contract the muscles. Avoid the mistake of using partial range of motion which can limit the effectiveness of the exercise. Controlled Movement: Avoid bouncing or using momentum to lift the weight. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Instead, lift and lower the weight in a slow, controlled manner. Appropriate Weight: Start with a lighter weight to ensure you can perform the exercise with proper form. Once you