Stand facing the machine. Position one leg for the lift by hooking it under the weight pad. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf and adjust the knee pad height if needed. Grab hold of the support handles. Flex your foot towards your shin and then proceed to lift the pad upwards as far as you can, exhaling as you do so. With control, lower the leg to the starting position, inhaling as you do so.