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 one foot on a raised surface, such as a step or block, with your heel hanging off the edge.

3. 3

   Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.

4. 4

   Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.

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 to the other leg.

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