Set-up: Put a calf-raise block or step roughly 2-3 feet behind a stable object which you can easily grasp for support. Place the front of one foot on the step with the heel and midfoot off it. Bend forward at the hips and grasp the support.
Movement: Rise up onto the front of your foot, then descend until your heel is below parallel to your toes. Keep your trunk inclined forward throughout the movement, hinging at the hips and not flexing the lumbar spine.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Optional weighting: A weight belt may be added for extra resistance. Alternatively, if you're up to it, a training partner can sit at the top of your hips.