Take seat on the end of a flat bench and place a suitable weight barbell across your knees. Stabilise the bar with your hands at a medium-width grip. Place your feet flat on the floor with your lower legs at right angles to your thighs. This is your starting position.
Commence the upward phase by exhaling and contracting the calves so that you come up onto your toes. Take your ankles to the maximum height you can and squeeze and hold at the top part of the movement.
At this point, commence the descent by inhaling and slowly lowering the heels back to the starting position.