Approach the machine and stand with your back straight (you can also use a barbell on a squat rack or a Smith machine for this exercise). Place your shoulders under the pads of the yoke.
1. Place your toes and the balls of your feet on the toe block and lower your heels as far as you comfortably can (dorsiflexion).
2. Raise your heels upward as high as you can on your toes (plantarflexion) while keeping your knees extended.
3. Return to the starting position and repeat the next repetition.
Notes: This exercise places emphasis on the triceps surae (the combined muscles are the soleus and gastrocnemius, lateral and medial heads).