How to perform it

1. 1

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

2. 2

   Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.

3. 3

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

4. 4

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

5. 5

   Engage your core and keep your back straight throughout the exercise.

6. 6

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

7. 7

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

8. 8

   Repeat for the desired number of repetitions.

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