To do this exercise sit on the end of a bench with a dumbbell placed on its end on the floor in front of you. Place your feet under the weight plates of the top end of the dumbbell and extend your legs out enough so that the dumbbell hangs freely. Raise your toes up towards your knees as high as possible and then reverse the motion to extend your toes as far as you can without dropping the dumbbell and repeat.

Tips

You may need to place a few weight plates on the bench to raise your body higher to make the exercise easier to perform.