dumbbell seated one leg calf raise

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. Extend your left leg straight out in front of you, keeping your foot flexed. Place the ball of your right foot on an elevated surface, such as a step or weight plate. Using your calf muscles, raise your right heel as high as possible. 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 legs.