Dumbbell Single-Leg Calf Raise

1. Stand upright with feet hip-width apart and hold a dumbbell in one hand. Use the other hand for balance by placing it on a wall or stable object.

2. Shift your weight onto one foot. If desired, you can place the ball of this foot on a raised surface such as a block or step for a greater range of motion.

3. With control, raise your heel as high as possible by contracting your calf muscles, keeping your core engaged.

4. Slowly lower your heel back down, below the level of the step if using one, to get a full stretch in the calf muscles.

5. Perform the desired number of repetitions on one leg, then switch to the other leg.

6. Throughout the exercise, maintain a slight bend in the knee of the working leg, and avoid swinging the dumbbell or using momentum to lift the heel.

7. Remember to breathe normally throughout the exercise, exhaling during the contraction (lifting) phase and inhaling during the lowering phase.

Note: Keep your movements slow and controlled at all times, paying close attention to proper form to avoid any potential injuries.

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