Sit on the seat and place feet on the foot bar, with toes pointing forward, so that the front half of the feet (the balls of the feet to the toes) are on the bar and the heels are not. Lock down the knee bar and sit tall. (Note: knee bar should be on top of the knees, not on the thigh). Engage abdominals and pull navel in to stabilize the core. Maintain a neutral (flat to normal) spine. Exhale and raise heels upwards so that you are up on the balls of your feet. Pause then slowly lower heels back down past the top of the foot bar. Repeat with toes pointing out and pointing in.