HOW: Place a step in front of a wall or an object to use for balance. Using only one leg, step onto the box with the balls of your feet on the edge of the box, and your heels off the box. Slightly bend your knees into a quarter squat position. Then lift your heels up in a slow and controlled manner, then slowly lower your heels back down to the ground. Repeat
FEEL: You should feel your calves getting a workout, but also your glutes and quads to maintain the bent-knee position.
COMPENSATION: Make sure to keep your knees bent. Do not lift your hips and let them rise up or fall down. Only our knees should be moving up and down as you raise/lower your heels. Do not shift your weight side to side. Make sure you go through your full range of motion at your ankle. This is not a balance exercise, so hold onto something to help with balance as the goal of this exercise is to strengthen your calves!