Instructions:

1. Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
2. Place the balls of your feet on a raised platform, such as a block or step.
3. Position the barbell across your thighs and hold it securely with your hands.
4. Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
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.