Stand with the ball of your foot on a block of wood or other elevated platform. Your other foot should be comfortably crossed behind your supporting leg. For support, hold onto a piece of equipment, stair rail, or other stationary item.

 

With your hand alongside your supporting (standing) leg, hold a dumbbell at your side, as pictured. Rise up on the ball of your foot as far as you can. Then lower your heel as deeply as possible, getting a good stretch.

 

Slowly return to the starting position, and repeat the exercise for the recommended number of sets and repetitons.

 

This exercise may be performed by pressing upward with the balls of both feet and without using weights, as pictured.