① Toes on the Edge, Knees Bent

• · Balls of the feet on the step edge, heels hanging
• · Bend both knees ~25° and KEEP them bent
• · Hold a wall or rail for balance

② Rise on Both (knees stay bent)

• · Press up onto the toes with BOTH legs
• · Knees stay softly bent the whole way up

③ Lower One Heel — 4 seconds

• · Lower the heel BELOW the step, slowly
• · Count four full seconds on the way down
• · The bend aims the load at the deep soleus
• · Stop on sharp Achilles pain