1. Start Position: Exhale as you slowly raise the heel of your weight-bearing leg.
2. Middle Position: As you raise, transfer the weight to the ball of your foot.
3. End Position: When you have raised as high as possible, hold for 1/2 a second, squeezing your calf.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Position the bench within reach of a fixed position (e.g. equipment frame, pole, etc.) that you can hold onto for support.
• Gripping the dumbbell in one hand, position your arms at your sides. Do not lock out your elbows. Palms face in.
• Position the ball of your foot on the bench step’s edge. Note: The dumbbell and your foot are on the same side of your body.
• With your opposite hand, grip the equipment for balance and support.
• Wrap your opposite foot directly behind your calf and keep a slight bend in the knee of your weight-bearing leg. Lower your heel as far as possible.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your weight-bearing leg stationary, maintaining a slight bend in your knee.

2. Hold the equipment for balance and support only.

3. If your foot shifts, STOP, reposition, then continue.

4. Be sure to switch the dumbbell to the opposite hand when you do the exercise for the opposite leg. (Left leg = left dumbbell grip)