Place a block (or a stack of weights underneath the bar of a Smith machine. Ensure that the bar is set to an appropriate height so that you can comfortable position yourself underneath it. After loading the bar with the desired amount of weight, step onto the block (or stack of plates) with the balls of your feet so that your heel is hanging off of the structure. The bar should be positioned on the back of your shoulders. After unracking the bar, raise your heels as high as you can by flexing your calf muscles. Ensure that you keep your knees stationary and locked throughout the motion. Once your heels are as high as they can reach, hold the peak contraction momentarily before slowly lowering your heels to their stretched position at the bottom of the movement. Repeat for the prescribed number of repetitions.
