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. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Position the bench within reach of a fixed position (e.g. equipment frame, pole, etc.) that you can hold on to for support.
• Position the balls of your feet on the bench step’s edge.
• Grip the equipment for balance and support.
• Keep a slight bend in your knee and lower your heels as far as possible.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your legs stationary, maintaining a slight bend in your knees.

2. Hold the equipment for balance and support only.

3. If your foot shifts, STOP, reposition, then continue.