Resisted Heel Raise in Turnout

Instructions

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

2. Anchor the band behind you so it pulls that ankle backward.

3. Stand in first position.

4. Rise up onto the balls of both feet so you are in a heel-raised position.

5. From there, gently drive the banded ankle forward against the pull of the band.

6. Pause briefly in the forward ankle position.

7. Slowly let the ankle come back to the starting position without dropping the heels.

8. Repeat for the prescribed number of reps.

Common Compensations

• Do not let the heels drop while moving the ankle forward.

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

• Do not let the knees cave inward.

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

• Do not force turnout beyond what you can control.

• Do not let the band pull the ankle back too quickly.

Extra Info

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

• You may also feel both calves working because you are staying lifted on both feet.

• The goal is to stay high in relevé while controlling forward ankle motion against the band.

• This is usually more about control and alignment than a large visible movement.

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