Stand up and with one hand hold on to something (wall, exercise machine frame etc.). Cross your other foot behind the standing leg and get ready for your initial raise. This is your starting position.
Raise your body up as high as you can using nothing but your toes. Keep your leg straight and rigid at all times throughout the movement. Once at the top, hold for a fraction of a second and then lower yourself back down until your heel touches the floor.
Finally, repeat the entire movement for the desired or prescribed number of repetitions on one side and then switch and do the same with your other leg.
Perform this exercise in a smooth and fluid motion
Keep your anchored leg straight; don't allow your knee to bend
Don't rush this movement; it's most effective when done slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or hold a dumbbell in your hand and to the side.