1. Start Position: Exhale as you slowly raise your heels.
2. Middle Position: As you raise your heels, transfer the weight to the balls of your feet.
3. End Position: When you have raised as high as possible, hold for 1/2 a second, squeezing your calves.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second, stretching your calfs. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment and adjust it based on your stature, by placing your feet on the step/platform.
  
• Position the balls of your feet on the step/platform’s edge.
• Lower your heels as far as possible, keeping a slight bend in the knee.
• Keep your back straight and flat against the back rest.
  
• It's important that you can comfortably perform repetitions using a full range of motion.  Before adding weight, attempt one repetition to ensure you have set your adjustments properly.
• Add the prescribed weight.
  

IMPORTANT NOTES:

• Some manufacturers have more than one step.
• If you feel unnecessary strain on your lower back or knees, please see your fitness staff for assistance.

1. Throughout the entire range of motion:

   • Keep your back straight and flat against the back rest.
   • Keep your legs stationary, maintaining a slight bend in your knees.
   • Keep the balls of your feet stable on the step/platform.

    

2. If your feet shift, STOP, reposition, then continue.

3. Do not perform the exercise if you feel discomfort in your lower back.

4. At start, and end positions, do not lock out your knees.

   • At start position, keep resistance on your calfs.