How to perform it

1. 1

   Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.

2. 2

   Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.

3. 3

   Place your hands on the bar for stability.

4. 4

   Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.

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