How to perform it

1. 1

   Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.

2. 2

   Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge.

3. 3

   Hold onto the dumbbell for stability.

4. 4

   Raise your heels as high as possible, lifting your body weight onto the balls of your feet.

5. 5

   Pause for a moment at the top, then slowly lower your heels back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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