1 - Adjust the machine so the hip pad rests securely across your lower hips or glutes while your feet are placed on the platform with the balls of your feet supported and your heels hanging off the edge.
2 - Keep your legs mostly straight with a slight bend in the knees, brace your core, and hold the machine handles or supports for stability.
3 - Lower your heels slowly below the platform until you feel a controlled stretch through your calves.
4 - Press through the balls of your feet and raise your heels as high as possible, fully contracting your calves at the top.
5 - Pause briefly at the top without bouncing or shifting your hips.
6 - Lower your heels under control back to the stretched position.
7 - Repeat for the desired number of repetitions while maintaining steady posture and controlled tempo.
