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Heel Raise (Eccentric Emphasis)

Draftstrength90%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing on a step edge, up on the balls of the feet with heels raised (top of the calf raise), knee locked long
End
heels lowered slowly over ~4 s to just below the step edge into dorsiflexion, weight even across the toes (bilateral progressing to unilateral)
Range of Motion
full plantarflexion to below-neutral dorsiflexion, eccentrically controlled

How to Perform

Standing heel raise with slow eccentric lowering (4 seconds). Progress from bilateral to unilateral.

Watch on YouTube↗

Opens a YouTube search for “Heel Raise (Eccentric Emphasis)”

Starting position: standing

Coaching Cues

  1. 1

    Long calf, locked knee — eccentric controls the descent

    (verbal)
  2. 2

    Lower the heels over four slow seconds

    (verbal)
  3. 3

    Drop the heels just below the step edge

    (verbal)
  4. 4

    Weight stays even across all toes

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×15 bilateral → 3×10 unilateral, 3×/week.

EMG Activation Data

Ankle plantarflexor strengthening improves PF strength SMD=0.35 and balance SMD=0.41 [Liang 2025].

Muscles Involved (6)

Primary Movers

Gastrocnemius
Soleus— Eccentric tibial-advancement control

Secondary Movers

Tibialis Posterior

Stabilizers

Peroneus Longus (Fibularis Longus)

Lengthened / Stretched

Tibialis Anterior— AUDIT: Rise phase plantarflexes to end range; TA is untrained antagonist genuinely lengthened. Distinct from the eccentric lowering phase.

Synergists & Assistors

Flexor Hallucis LongusSynergist

Easier Variations ↓

1

Supported Heel Raise

Hold a counter for balance.

Harder Variations ↑

1

Single-Leg Heel Raise

Unilateral loading.

2

Loaded Single-Leg Heel Raise

Add dumbbell or weighted vest.

3

Seated Heel Raise (Soleus Focus)

Knee bent 90° to isolate soleus.

Target Movements (1)

Ankle PlantarflexionTalocrural Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingessentialStair ClimbingessentialRunning and Jogging

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Achilles Tendinopathyrehab⚠Plantar Fasciitis / Heel PainrehabFall Preventionprevention

Research Notes

AUDIT[low]: evidenceLevel is 'strong' but no primary source is listed (sources = Kisner + ACSM only); the SMD figures attributed to Liang 2025 appear only in emgNotes. → Add Liang 2025 to the sources array or downgrade the evidence level.