Heel Raise
BWBodyweightStrength
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The heel raise is a bodyweight strength exercise where you stand tall and rise onto your toes by contracting your calves, then lower slowly for control. Its primary purpose is to build strength, endurance, and definition in the lower legs, targeting the gastrocnemius and soleus muscles. Ideal for athletes, runners, or anyone seeking improved ankle stability and calf power, it requires no equipment beyond a flat surface or step for added range.
How to Perform Heel Raise
- 1Stand tall with feet hip-width apart, arms relaxed at your sides or hands on hips for balance.
- 2Engage your core and keep your gaze forward.
- 3Rise onto the balls of your feet by pressing through the toes, lifting your heels as high as possible.
- 4Exhale as you reach the top and squeeze your calves.
- 5Pause briefly at the top for 1 second.
- 6Inhale as you slowly lower your heels back down below the starting level for a full stretch.
- 7Repeat for desired reps, keeping movements controlled.
- 8Key form tips: Maintain a straight body line—avoid leaning forward or arching your back. Use a wall for light balance if needed, but don't grip heavily. Common mistakes: Bouncing quickly (use slow tempo), partial range (go full stretch), or shifting weight to toes only (press evenly through forefoot).
