When performing this exercise you will need a wooden block or something similar, a dumbbell, and a flat bench or a chair.
Place a block approximately 10 inches from a flat bench, so you can comfortably place your left toes on the block.
Sit on the bench, and place a dumbbell on your upper left thigh, about 3 inches above your knee.
From starting position raise your left heel as high as possible.
Hold for 2 seconds and return to starting position, continuing