Soleus Heel Raise

Instructions

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

2. Lower into a quarter squat by bending your knees slightly.

3. Rise up onto the balls of your feet while keeping the knees bent.

4. Pause briefly at the top.

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

6. Keep the quarter squat position the whole time and repeat for the prescribed number of reps.

Common Compensations

• Do not let your knees straighten as you lift your heels.

• Do not let your ankles roll inward or outward.

• Do not shift your weight too far to the outside or inside of the feet.

• Do not bounce through the movement.

• Do not let your chest collapse forward.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the lower calf, especially the soleus.

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

• Keeping the knees bent is what helps bias the soleus more than a straight-knee 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.