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 right thigh.

2. 2

   Extend your left leg straight out in front of you, keeping your foot flexed.

3. 3

   Place the ball of your right foot on an elevated surface, such as a step or weight plate.

4. 4

   Using your calf muscles, raise your right heel as high as possible.

5. 5

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

6. 6

   Repeat for the desired number of repetitions, then switch legs.

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