Lift one foot off the ground so you are balancing on one leg, this will be the leg you perform the exercise with.
Slowly raise your heel off the ground as high as you can, balancing on the ball of your foot and contracting your calf muscles.
Hold this position for a second or two to maximize the contraction in your calf muscles.
Slowly lower your heel back to the ground, completing one rep. Repeat this for the desired number of repetitions, then switch to the other leg.
Pro Tip
Controlled Movements: Rushing through the exercise or using momentum rather than muscle strength to lift can lead to ineffective results and even injury. Instead, lift your body slowly, hold for a second at the top, and lower your body back down in a controlled manner. This slow and steady approach will target your calf muscles more effectively. Use Appropriate Weight: Using a dumbbell that is too heavy can lead to improper form and potential injury. Start with a lighter weight and gradually increase as your strength improves. The weight should be challenging but not so heavy that it causes you to lose balance or form. 4