Instructions:
- 1Sit on a flat bench with your feet flat on the floor.
- 2Position the dumbbell on your knee, closer to your ankle.
- 3Raise your heels as high as possible.
- 4Hold for a moment at the top, then lower your heels back down gently.
- 5Repeat the exercise for your desired amount of reps.
Tips:
- Keep your upper body steady throughout the exercise.
- Try to hold the top position for a second to maximize the contraction.
- Perform the exercise in a slow and controlled manner to prevent injury.
- Avoid bouncing or using your body weight to lift the weights.