1 - Stand on the edge of a step or box with the balls of your feet supported and your heels hanging off the edge. Hold a railing or stable surface for balance.
2 - Rise up onto both toes, lifting your heels as high as comfortably possible.
3 - Shift most of your weight onto the working leg while keeping the knee straight or slightly bent, depending on the variation being performed.
4 - Slowly lower the working heel below the level of the step in a controlled 3–5 second motion.
5 - Place the opposite foot back on the step and use both legs to return to the top position, avoiding pushing up primarily with the working leg.
6 - Repeat for the desired number of repetitions, maintaining control and avoiding bouncing.
7 - Stop if you feel sharp pain, and keep the movement within a tolerable range, especially during Achilles or calf rehabilitation.
