Stand on a step with your foot next to the edge (stand on the floor if you don't have a step, extend your leg in front of you, foot flexed and heel off the floor just a few inches) and hold onto a wall with your fingertips.
Bend your supporting knee as far as you can without moving your hips and without lifting your heel off the step. Straighten your leg, keeping your ankle over your knee and knee over the center of your ankle joint.
Step or stair at least 6 inches off of the ground.
Quadriceps Femoris, Gastrocnemius, Soleus
TIP: If you have a mirror, do this exercise in front of it to observe the tracking of your knee to ensure that your knee is over the center of your ankle.
Variations for Heel Dips
You can do this anywhere since no equipment is needed. It is important for anyone to be able to do in order to move through their day unrestricted.
Look right and left for another challenge. If that is easy, try doing the movement with your eyes closed.
Try doing this with your foot higher to challenge yourself.
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