Instructions:

1. Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
2. Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
3. Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
4. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
5. Engage your core and keep your back straight throughout the exercise.
6. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
7. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
8. Repeat for the desired number of repetitions.