One-Leg Dumbbell Calf Raises

Grab a dumbbell in your right hand and stand with the ball of your right foot on a calf block or block of wood.
 
Your left leg should be bent so it does not interfere with the exercise, and you should hold a pole or upright or press against a wall with your left hand to ensure proper balance.
 
Maintaining a straight right leg, lower your heel until you feel a good stretch in your calf muscle.
 
Lift your body up as high as possible onto the toes of your right foot, hold it there a moment, and then return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
After completing your reps for one side, reverse sides and repeat.