Face the machine and step in with your feet hip distance apart on the foot platform and your shoulders under the front pads. Place your hands on the handles and push your feet back so your heels are hanging off the foot platform ledge. Begin with your body erect and chest up creating a neutral spine. Bend your knees slightly, not allowing your knees to alter position through the exercise. With only the balls of your feet on the foot ledge drop your heels to the floor in a full dorsi-flexion position. Then proceed to raise your heels all the way up toward the ceiling in a full plantar-flexion position. Control your movement through the entire range of motion.