How to perform it

1. 1

   Sit on a bench or chair with your back straight and your feet flat on the ground.

2. 2

   Hold a dumbbell in one hand and place it on top of your thigh, palm facing up.

3. 3

   Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent.

4. 4

   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.

6. 6

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

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