Rise on socks with dumbbells while sitting

Place the stand at a distance of 25-30 cm from the bench. Sit on a bench and place a dumbbell on your upper thigh about 7-10 cm from your knee. Now put the toe of your left foot on the stand, as shown in the figure. This will be your starting position. As you exhale, lift your heel as high as you can, tensing your calf muscles. After a short pause, slowly return to the starting position. Hint: For maximum effect, flex your calves as hard as you can. Perform the required number of repetitions and repeat the exercise with the right leg. Variations: You can also do this exercise with both legs at the same time or use a calf raise machine.