1. Stand facing the cable machine with the ball of one foot on a calf block or an elevated platform, with your heel hanging off the edge. Keep your torso upright and grasp the cable handle with one or both hands for balance.
2. Select an appropriate weight on the cable machine and attach the single handle at the lowest setting.
3. Position yourself so that you are standing erect with the handle in one hand and your uninvolved foot off the ground or resting on the calf block beside your working foot.
4. Push through the ball of your foot to lift your heel as high as possible, fully contracting the calf muscle.
5. Pause at the top of the contraction for a moment, then slowly lower your heel down below the level of the calf block for a full stretch in the calf muscles.
6. Complete the desired number of repetitions, then switch to the other leg and repeat.
7. Ensure you maintain balance and control throughout the exercise, focusing on a smooth motion and avoiding using momentum.
8. Adjust the weight as necessary to perform a seamless set within your target rep range, generally 8-15 reps.
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