Instructions:

1. Adjust the smith machine bar to a height just below your shoulders.
2. Stand facing the bar with your feet hip-width apart and toes pointing forward.
3. Place the balls of your feet on the edge of a step or platform, with your heels hanging off.
4. Hold onto the bar for support.
5. Raise your heels as high as possible, lifting your body up onto your toes.
6. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
7. Repeat for the desired number of repetitions.