Stand on a step or platform with your body straight and your chest up creating a neutral spine. Place your feet parallel at hip distance apart and elevate one leg in the air. With your leg on the step, bend your knee slightly and do not allow it to alter position throughout the exercise. Place a hand on a wall or support for balance and with only the ball of your foot on the step, drop your heel toward the floor in a full dorsi-flexion position. Then proceed to raise your heel all the way up toward the ceiling in a full plantar-flexion position. Control your movement through the entire range of motion.