Place your toes on the lower portion of the platform with your heels extending off, and adjust the pads so they fit snugly against your lower thigh, just above your knees.
Slowly raise your heels by pushing up on the balls of both feet, making sure to exhale as you perform this movement.
Hold the contracted position briefly at the top before slowly lowering your heels back to the original position, inhaling as you do so.
Repeat this motion for the desired number of repetitions, ensuring to maintain a controlled movement speed throughout the exercise.
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 manner, focusing on the muscle contraction and relaxation. Full Range of Motion: Make sure to use the full range of motion. Lower your heels as much as you can to stretch your calves, then lift as high as possible to contract them. Not using the full range of motion can limit the benefits of the exercise. Proper Weight: Don't use too much weight. If you can't perform the exercise with proper form, you're likely using too much weight. This is a common mistake that can lead to injury. 5