Instructions:

1. Position yourself on the floor under the smith machine bar, facing away from the machine.
2. Place the balls of your feet on a raised surface, such as a weight plate or block.
3. Position the smith machine bar across your lower legs, just above your ankles.
4. Hold onto the bar with your hands for stability.
5. Raise your heels off the ground by extending your ankles, lifting your body up.
6. Pause at the top of the movement, then slowly lower your heels back down to the starting position.
7. Repeat for the desired number of repetitions.