HEEL RAISES

Key Takeaways

  • Heel raises strengthen and stretch the calf muscles while improving ankle stability
  • They target the gastrocnemius, soleus, and stabilizing muscles of the foot and ankle
  • Performed standing by rising up onto the balls of the feet and lowering back down
  • Great for warming up the calves before lower-body training or improving balance
  • Should be done with control, avoiding rushing through the raise and lower

Proper Form and Technique

  1. Stand tall with your feet hip-width apart, hands resting on your hips or a wall for balance if needed
  2. Keep your core lightly engaged and your posture upright
  3. Slowly rise up onto the balls of your feet, lifting your heels as high as comfortably possible
  4. Hold the raised position briefly, feeling the contraction through your calves
  5. Slowly lower your heels back down to the floor with control
  6. Repeat for several controlled repetitions

Keep the movement slow and controlled throughout, and avoid bouncing at the top or dropping quickly at the bottom.

Modifications for Different Fitness Levels

Beginners

Perform the movement near a wall or sturdy surface for light support while balancing, and keep the range of motion smaller until comfort and ankle strength improve.

Intermediate

Perform the raise freestanding without support, holding the top position for 2–3 seconds before slowly lowering back down.

Advanced / Added Challenge

Perform the raises on one leg at a time for an added balance and strength challenge, or slow the tempo down further, taking 3–4 seconds to lower on each repetition.