1 With your left hand, hold a dumbbell and stand on a step or block. For balance, place your right hand on something for balance (either a wall or a weight stack for example). Then, cross your right foot behind your left ankle and balance yourself on the ball of your left foot.

2 Lower your left heel to your full extend, pause for a few seconds, then lift it once more as high as possible. Finish the set with your left leg, and then repeat with your right foot while holding the dumbbell in your right hand.