Procaryote
Ankle and foot · Strengthening

Calf Raises on Toes and Heels

Calf raises on toes and heels, 3 sets, 12 repetitions

Illustration of the Calf Raises on Toes and Heels exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright with feet flat on the ground, then slowly rise onto the tips of your toes by contracting your calf muscles. Gently lower back down by placing the heels on the ground, then shift onto the heels by lifting the front part of the foot. Return to the initial position in a controlled manner.

Tips: Keep your back straight and gaze forward. Perform the movement slowly to effectively strengthen the foot and ankle muscles.

Progression: Gradually increase the number of repetitions or add a slight load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, wall, chair
Starting position
Standing upright with feet flat on the ground
Clinical goal
Strengthening of foot and ankle muscles
Also known as
calf raises on tiptoes and heels, foot and ankle exercise, calf strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Calf Raises with Amplitude MarkerCalf raises with amplitude marker, 3 sets, 12 repetitions Calf Raises with Forward and Backward Lunges on StepCalf raises combined with forward and backward lunges on a step, 3 sets, 10 repetitions per leg Calf Raises with Forward LeanCalf raises with forward lean, 3 sets, 12 repetitions Calf Raises with LoadCalf raises with load, 3 sets, 12 repetitions, adjusted load Calf Raises with WeightsCalf raises with weights, 3 sets, 12 repetitions, appropriate load Calf strengthening on stepCalf strengthening on step, 3 sets, 12 repetitions, tempo 2-0-2 Dorsiflexion of the foot with weight bearing and bent kneesDorsiflexion with weight bearing and bent knees, 3 sets, 12 repetitions Dorsiflexion strengthening with resistance bandDorsiflexion strengthening with resistance band, 3 sets, 12 repetitions per foot

See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.