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, keeping your back straight and core engaged.
5. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
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.