Movement · Lower Legs
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. Pause for a moment at the top, then slowly lower your heel back down to the starting position. Repeat for the desired number of repetitions, then switch to the other leg.
Technique
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs.
Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge.
Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle.
Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot.
Pause for a moment at the top, then slowly lower your heel back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other leg.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
