Sit down in the machine with the foot platform positioned in a further notch away from your hips. Begin with your hips tucked into the seat while grabbing the side handles and your knees slightly bent. Place your feet parallel with the balls of your feet shoulder to hip distance apart at the bottom of the platform and your heels hanging off the side. With only the balls of your feet on the foot ledge, drop your heels past the platform in a full dorsi-flexion position. Then proceed to raise your heels all the way up toward you in a full plantar-flexion position. Control your movement through the entire range of motion.