1. Place a block or a raised surface in front of a stable chair. Stand on the block with the balls of your feet, allowing your heels to hang off the edge for a deficit.
2. Hold onto the back of the chair for balance, keeping your torso upright and core engaged.
3. Slowly lower your heels towards the ground to create a stretch in your calf muscles.
4. Push through the balls of your feet to raise your heels as high as you can, squeezing your calf muscles at the top of the movement.
5. Hold the contraction for a moment and then slowly lower your heels back to the starting position.
6. Repeat the movement for the desired number of repetitions and sets.
7. Ensure to maintain control throughout the exercise and avoid using the chair to pull yourself up; it is just there for stability.
Note: Keeping the knees slightly bent during the movement can shift the emphasis towards the Soleus muscle in the calves.
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