How to perform it

1. 1

   Adjust the smith machine bar to a height just below your shoulders.

2. 2

   Stand facing the bar with your feet hip-width apart and toes pointing forward.

3. 3

   Place the balls of your feet on the edge of a step or platform, with your heels hanging off.

4. 4

   Hold onto the bar for support, keeping your back straight and core engaged.

5. 5

   Raise your heels as high as possible, lifting your body weight onto the balls of your feet.

6. 6

   Pause for a moment at the top, then slowly lower your heels back down to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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