Grab a dumbbell in your left hand and stand with the ball of your left foot on the edge of a 4-6" block. Your toes should be pointed forward. Hold a handle of a machine or a pole with your right hand for balance.
Lower your heel as far as possible.
Lift your body up as high as possible onto the toes of your left foot. Do not bend the knee.
Hold this position for a moment and return to the starting position.