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1. Position back rest so that when you sit down on the machine and place your legs on the platform there is a slight bend in the knees.

2. Sit down and position your legs directly in front of you at a medium (shoulder-width) foot stance. Place toes and balls of the feet on the platform with heels extending off and toes pointed forward.

3. Press the platform all the way forward until your legs are fully extended in front of you without locking your knees. Your torso and the legs should make a 90-degree angle. This will be your starting position.

4. Slowly lower your heels by bending ankles until your calves are fully stretched. Tip: It should take at least twice as long to lower the weight than raising.

5. Then, raise your heels by extending ankles as high as possible (like a ballet dancer) and flex the calves. Hold the top contraction for one second. Tip: Keep the knees stationary at all times.

6. Repeat for the prescribed amount of repetitions.

Variations: You can perform this exercise with the toes pointed inward or the toes pointed outward. You can also execute the movement with one leg at a time.