1. Stand facing gym with your torso upright, feet hip-width apart, and toes pointing forward.

2. Place balls of feet on lower horizontal bar of dip station. Raise your heels off the floor and squeeze your calves.

3. Contract calf muscles fully without compromising form.

4. While maintaining the controlled motion, return to starting position by slowly lowering your heels.

5. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.