Stand up and hold on to something with one hand (machine frame, wall etc.) and place one foot (toes only) onto a raised and stable platform. Keep your anchored leg straight and the other crossed behind. This is your starting position.
Raise yourself up as much as you can using nothing but your toes. Focus on pushing away from the platform with your toes. Once at the top, hold for a fraction of a second and then lower yourself back down until your heel is a little below the platform.
Finally, repeat the entire movement for the desired or prescribed number of repetitions with one leg and then switch and do the same with your other leg.
Perform this exercise in a smooth and fluid motion
Don't allow your knee to bend; it's very important to keep your leg straight otherwise your will be exercising your quadriceps more than your calves
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 your side while doing the exercise.