1. Begin with your weight on your toes and sink into a parallel squat position so the knees are bent to about 90 degrees.
2. While grasping something for balance and holding the hip and knee position steady, lower the body at the ankle and feel a good stretch at the ankle joint.
3. Raise the body as high as possible onto the toes, holding the top position for a 1-second count. Repeat until the desired number of repetitions is completed.
Secondary: Gastrocnemius, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus