-Stand on the edge of an elevated surface, with one heel hanging off

-Hold onto a support for balance if needed

-Raise your heels as high as possible by pushing through the balls of your feet

-Slowly lower your heels down below the edge as far as you can to get the full stretch

-Pause for one second at the bottom before coming back up

-Repeat the movement

-The most important part of this exercise is the pause and stretch of the calves below the edge, be sure to spend the most time in that ROM