1. Stand upright with your feet shoulder-width apart. Face towards a sturdy support such as a wall, a bar, or the back of a chair, and place your hands on the support for balance.
2. Position the balls of your feet on the edge of an elevated surface (such as a step platform) if available, allowing your heels to hang off the edge. This is not mandatory, but it will increase the range of motion of the exercise.
3. Engage your core and keep a slight bend in your knees to avoid locking them out.
4. Slowly raise your heels as high as possible by pushing down through the balls of your feet, effectively lifting your body upward. You will feel the muscles in your calves contracting.
5. Pause for a moment at the top of the movement with your calves fully contracted.
6. Slowly lower your heels back down below the level of the elevated surface to get a deep stretch in the calf muscles, or to the floor if not using an elevated surface.
7. Repeat the movement for the desired number of repetitions and sets.
Note: Be sure to control the motion throughout the exercise, and avoid bouncing or using momentum to lift your heels. The focus should be on the calf muscles doing the work.
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