Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar.
Position yourself underneath the bar so that the bar is racked on the top of your back muscles.
Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you.
Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf.
Hold for a count then return back to the starting position.
