Position your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.
Slowly raise your heels by extending your ankles as high as possible while exhaling; your knees should remain stationary at all times and the pad should remain flat on your thighs.
Hold the contracted position for a brief moment before you start to go back slowly to the starting position as you breathe in.
Repeat this movement for the recommended amount of repetitions.
Pro Tip
Controlled Movements: When performing the exercise, ensure your movements are slow and controlled. Avoid rushing through the exercise or using momentum to lift the weight. This can lead to injury and also reduces the effectiveness of the exercise. Full Range of Motion: Make sure to go through the full range of motion. Lower your heels as far as you comfortably can to stretch your calf muscles, then raise your heels as high as possible to contract them fully. Avoid partial reps as they won't fully engage the muscles. Avoid Overloading: A common mistake is to overload the machine with more weight than you can handle. This can lead to improper form and potential injury. It's better to use a lighter weight