Step 1: Stand next to a wall or chair for balance, with your feet shoulder-width apart.
Step 2: Squat down with your knees bent about 30 degrees, so they're almost directly over your toes. Looking down, you should be able to see your toes.
Step 3: Lift your heels off the ground smoothly and hold for 3-5 seconds.
Step 4: Lower your heels back to the floor.
Step 5: Perform 2-3 sets of 15-20 repetitions.