Single Leg Elevated Heel Raise

Instructions

1. Stand on one foot on the edge of a step, box, or sturdy platform.

2. Position the ball of your foot on the edge and let your heel hang off.

3. Lift the other foot off the ground.

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

5. Begin by lowering the heel down below the level of the step in a controlled way.

6. Then press through the ball of the foot to lift the heel up as high as you can.

7. Rise fully onto the toes of the working foot.

8. Pause briefly at the top.

9. Slowly lower the heel back down below the step again.

Common Compensations

• Do not let the ankle roll inward or outward.

• Do not bend the knee 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 let your torso lean excessively to one side.

Extra Info

• You should feel this mostly in the calf of the working leg.

• You may also feel the foot and ankle stabilizers working to help keep you balanced.

• 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.