<ul>
<li>Set Up: Position yourself under the Smith machine bar with your shoulders slightly below the bar.</li>
<li>Foot Placement: Place your feet shoulder-width apart on the platform or floor, with toes pointing slightly outwards.</li>
<li>Bar Position: Rest the bar on your upper traps or shoulders.</li>
<li>Lift: Push up through the balls of your feet, lifting your heels as high as possible.</li>
<li>Pause: Hold the contraction at the top for a moment.</li>
<li>Lower: Slowly lower your heels back down until your calves are fully stretched.</li>
</ul>