Standing Heel Raises
A simple calf and ankle strengthening exercise that dramatically improves balance, reduces fall risk, and enhances lower leg circulation. The slow eccentric descent is the key to maximum benefit from this exercise.
How to do it
- 1
Stand beside a chair or next to a wall for light balance support.
- 2
Place feet hip-width apart, pointing straight forward.
- 3
Rise up onto the balls of your feet as high as you can, squeezing your calves.
- 4
Hold 2 seconds at the peak.
- 5
Lower slowly, take 3 full counts to come down. The eccentric descent is where most of the strengthening happens.
Easier option
If standing balance is shaky, hold a counter with both hands and rise only partway. The slow lowering still does the work even with a smaller lift.
Benefits
- Strengthens the gastrocnemius and soleus for ankle stability
- Reduces fall risk in seniors through improved calf and ankle strength
- Improves venous return and circulation in the lower legs
Common mistakes
- Using the support heavily instead of using it only for balance
- Dropping down quickly and missing the eccentric strengthening benefit
- Letting the feet roll outward during the raise
Target areas
Good for
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