Instructions:

1. Place a barbell on the floor in front of you.
2. Stand with the balls of your feet on the edge of the barbell, with your heels hanging off.
3. Hold onto a stable object for balance if needed.
4. Raise your heels as high as possible, using your calves to lift your body.
5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6. Repeat for the desired number of repetitions.