Sit on the machine seat. Position yourself with the knee pads centrally on the knees and metatarsals on the base block with knees bent at about 90°. Lift the heels and remove the weight supports.
Eccentric contraction: Breathe in. Lower the heels slowly with control (2-4 seconds) allowing for a full calf stretch.
Concentric contraction: Breathe out. Commence the lift by raising the heels contracting the calf muscles (mainly the soleus). Repeat until the desired number of repetitions are comple