Place your hands on top of the lever pad in order to prevent it from slipping forward. This is your starting position.
Begin the exercise by raising your heels as you breathe out, extending your ankles as high as possible and flexing your calf muscles. Ensure your knees remain stationary at all times. Hold the contracted position briefly.
Slowly lower your heels by bending at the ankles until your calves are fully stretched, while you inhale.
Repeat the movement for the recommended amount of repetitions.
Pro Tip
Controlled Movement: Avoid bouncing or using momentum to lift the weight. This is a common mistake that can lead to injury and also reduces the effectiveness of the exercise. Instead, lift and lower the weight in a slow, controlled motion. This ensures that your calf muscles are doing the work and not your body's momentum. Full Range of Motion: To get the most out of the exercise, make sure you are using a full range of motion. This means lowering your heels as far as comfortable to stretch your calf muscles, and then raising them as high as possible to contract the muscles. Not using a full range of motion can limit the exercise's effectiveness.