Procaryote
Ankle and foot · Strengthening

Heel Raise on Step

Heel raise on step, 3 sets, 12 repetitions, full range of dorsiflexion to plantar flexion

Illustration of the Heel Raise on Step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand on a step with the forefeet well supported and heels hanging in the air. Slowly lower the heels below the level of the step in dorsiflexion, then rise onto the tiptoes in maximum plantar flexion. Repeat this movement while controlling the full range of motion.

Tips: Keep your back straight and look forward. Perform the movement slowly to effectively engage the calf muscles. Do not lock the knees completely.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
stair step or elevated platform
Starting position
Standing on a step with forefeet supported and heels hanging in the air
Clinical goal
Strengthening of the calf muscles and improvement of ankle mobility
Also known as
heel raise on step, half-pointe rise, calf exercise on step

Precautions

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

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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.