You should feel a deep stretch at the bottom of every rep and a hard squeeze at the top — that full range is where this exercise actually works. Sit with the pads resting just above your knees and the balls of your feet on the platform, heels free to drop. Let your heels sink as low as they'll comfortably go before driving up onto your toes as high as you can. Pause briefly at the top and squeeze your calves rather than bouncing straight back down. Small, fast reps that skip the bottom stretch turn this into a warm-up instead of a working set.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced