Heel Raise with Lateral Resistance

Instructions

1. Place a resistance band around the inside of one ankle.

2. Anchor or hold the band so it pulls that ankle laterally, away from the midline.

3. Stand tall with your feet about hip-width apart.

4. Let the band create steady sideways tension on the ankle.

5. Rise up onto the ball of the foot into a heel raise.

6. Keep the ankle and foot as steady as possible at the top.

7. Pause briefly.

8. Slowly lower the heel back down with control.

Common Compensations

• Do not let the ankle roll inward or outward without control.

• Do not let the knee cave inward.

• Do not let the band pull the ankle sideways as you lift.

• Do not grip the floor aggressively with your toes.

• Do not lean your torso side to side to compensate for the band pull.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the calf, foot, and ankle stabilizers.

• You may also feel the muscles around the arch and lower leg working harder because of the sideways pull from the band.

• The goal is to keep the foot and ankle centered while lifting into a controlled heel raise.

• Holding onto a wall or sturdy surface for balance is okay if needed.

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