Video Demo
- Stand tall with feet hip-width apart, toes pointing forward or slightly out. Hold a dumbbell in each hand at your sides. Engage your core and set your shoulders back and down.
- Distribute your weight evenly across the balls of your feet. Keep your chest tall, spine neutral, and gaze straight ahead.
- Gently shift your weight onto the balls of your feet without lifting your heels yet. Brace your core and squeeze your glutes lightly to stabilize your hips.
- Press the balls of your feet into the floor and rise straight up by extending your ankles. Do not bend your knees or hips. Think “up through the crown of your head.”
- Continue rising until your heels are as high as possible while staying balanced. Keep your ankles aligned—don’t roll inward or outward.
- Hold the top position for 1–2 seconds, squeezing your calves hard while staying tall and stable.
- Slowly lower your heels back to the floor over 2–3 seconds, maintaining posture and tension.
- Move directly into the next repetition without bouncing or collapsing at the bottom.
- After your final rep, lower fully, reset your posture, and carefully set the dumbbells down.