<ul>
<li>Start Position: Hold a dumbbell in one hand, stand on one leg, and place the other hand on a wall or sturdy surface for balance.</li>
<li>Raise: Lift your heel off the ground, rising onto the ball of your foot while keeping your leg straight.</li>
<li>Squeeze: At the top, squeeze your calf muscle and hold for a moment.</li>
<li>Lower: Slowly lower your heel back to the starting position without letting your heel touch the ground.</li>
</ul>