| Grasp a dumbbell with one hand. You may place your other hand on a sturdy stationary object for support and balance, if you choose. Stand up straight. Keep your head and neck in line with your torso so that you are looking forward. Hang the arm with the dumbbell directly at your side. Lift up the foot that is on the same side of the body as the hand holding the dumbbell, and hold it off the ground for the entire exercise. The opposite foot should remain flat on the floor, and this leg should be bent slightly. Lift your heel off the ground, pressing up onto your toe as high as possible. Breath out during this phase of the exercise. Now, in a controlled fashion, lower your heel down until it is once again flat on the floor. Breath in during this phase of the exercise. If you want to increase the range of motion of this exercise, stand on a sturdy elevated platform. Place the ball of your foot on the platform, allowing the back portion of your foot and your heel to hang off the edge. This will allow your heel to drop below parallel, thereby enabling you to move through a greater range of motion. |
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