Stand with feet slightly less that shoulder width apart

With your torso upright hold two dumbbells in your hands by your sides

This will be your starting position .With the toes pointing either straight raise the left leg heel off the floor by extending the ankle as high as possible while contracting the calves

Hold the top contraction for a second and go back to the starting position by slowly lowering the heels

After performing desired reps, switch the leg and repeat