Instructions:

1. Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.
2. Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
3. Place your hands on the bar for stability.
4. Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. Repeat for the desired number of repetitions.