Heel Raises with Resistance Band Around Ankles

Instructions

1. Place a looped resistance band around your ankles.

2. Stand with your feet about hip-width apart.

3. Press gently outward into the band so your legs stay aligned.

4. Rise up onto the balls of your feet into a heel raise.

5. Pause briefly at the top.

6. Slowly lower your heels back down to the floor.

7. Repeat for the prescribed number of reps.

Common Compensations

• Do not let your ankles roll inward or outward.

• Do not let your knees cave inward against the band.

• Do not let the band pull your legs inward as you lift.

• Do not lean your body forward or backward.

• Do not rush the lowering phase.

• Do not grip the floor excessively with your toes.

Extra Info

• You should feel this mostly in the calves, feet, and ankle stabilizers.

• You may also feel the outer hips working to keep tension against the band.

• The band adds extra demand to lower-leg and hip alignment during the heel raise.

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

• You should not feel sharp pain in the feet, ankles, knees, or calves.