Single-Leg Raise
Targets: Calves
Stand on a step with the right foot in the center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
Balancing on the ball of left foot, lift right foot a few inches in front of you.
Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
Do 15 reps; switch legs and repeat.
Pendulum Lift
What you’ll need: A step and a pair of 5-pound dumbbells.
Stand with right foot on a step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back. Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until the body is almost parallel to floor and hands hang below shoulders.
Return to start. Do 15 reps.
Switch legs; repeat.