1. Select an appropriate weight dumbbell to use for the exercise.
2. Stand upright with feet hip-width apart, holding the dumbbell in one hand at the side of your body.
3. Shift your weight onto one foot and lift the other slightly off the ground, ensuring you have your balance.
4. Place the ball of your standing foot firmly on the ground.
5. Keeping your core tight and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot and contracting your calf muscle.
6. Hold the contraction at the top for a moment.
7. Slowly lower your heel back to the starting position to complete one repetition.
8. Perform the desired number of repetitions on one leg, then switch and repeat the same number of repetitions with the other leg.
9. Ensure that the movement is controlled throughout, avoiding jerky or rapid motions.
10. Breathe out as you lift your heel and inhale as you lower it back down.
Make sure to maintain good form to prevent injury and get the most benefit from the exercise. Consider using a wall or other sturdy object for balance if necessary.
---
