Elevated Heel Raise

Instructions

1. Stand with both feet on the edge of a step, box, or sturdy platform.

2. Position the balls of your feet on the edge and let your heels hang off.

3. Hold onto a wall, railing, or sturdy surface for balance if needed.

4. Begin by lowering both heels down below the level of the step in a controlled way.

5. Then press through the balls of both feet to lift both heels up as high as you can.

6. Pause briefly at the top.

7. Slowly lower both heels back down below the step again.

8. Repeat for the prescribed number of reps.

Common Compensations

• Do not let your ankles roll inward or outward.

• Do not bend your knees too much unless the exercise specifically calls for it.

• Do not use momentum to bounce up.

• Do not rush the lowering phase.

• Do not grip the step aggressively with your toes.

• Do not lean your body forward or backward to make the movement bigger.

Extra Info

• You should feel this mostly in both calves.

• You may also feel the feet and ankles working to help keep you stable.

• The elevated setup increases the range of motion compared with a regular heel raise.

• Holding onto support is okay if it helps you keep the movement controlled.

• You should not feel sharp pain in the foot, ankle, Achilles, or calf.