Hold onto a wall or selected machine while holding a dumbbell with the other hand. Elevate one leg up and begin with your body erect, chest up creating a neutral spine, and your knee slightly bent. With only the ball of your foot over the ledge, drop your heel to the floor in a full dorsi-flexion position. Then proceed to raise your heels all the way up toward the ceiling in a full plantar-flexion position. Control your movement through the entire range of motion.