Strength

Supported Heel Raises

Face a stable support with feet planted parallel and fingertips resting on it. Raise your heels slowly to a controlled height, settle briefly and lower slowly. Keep the knees natural and avoid bouncing. Do not remove support to make balancing harder.

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Practice raising and lowering your heels to work your calves.

How to do it

  1. Face a stable support with both feet planted parallel and fingertips resting on it. Keep the support even if you choose to make the action harder.
  2. Breathe naturally, keep your knees relaxed and slowly raise both heels to a controlled height.
  3. Pause steadily, then lower slowly to complete one repetition without bouncing.

Rest

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Make it easier

  • Use a smaller heel rise with both feet and keep a stable support.

Make it harder

  • Optional: If you have a dumbbell and choose to add weight, hold a light one in one hand while the other hand holds a stable support. Keep both heels rising and lowering together, start light and do not add repetitions at the same time.

Common mistakes

  • Avoid rolling the ankles outward or bouncing instead of using the calves.

When to stop or adjust

  • Stop or modify for pain, dizziness or inability to control the movement.