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Heel Raise (Calf Raise)
Positions & Range of Motion
- Start
- standing tall, feet flat hip-width, knees soft, weight balanced over the big and second toes
- End
- risen up onto the balls of the feet with heels fully lifted into plantarflexion, crown reaching toward the ceiling
- Range of Motion
- 0 to full ankle plantarflexion
How to Perform
Standing plantarflexion exercise. Patient rises onto balls of feet, lifting heels off the ground.
Opens a YouTube search for “Heel Raise (Calf Raise)”
Coaching Cues
- 1
Tall trunk, soft knees — calf drives the rise
(verbal) - 2
Push the floor away to stand on the toes
(verbal) - 3
Reach the crown of the head toward the ceiling
(verbal) - 4
Weight stays under the big toe and second toe
(tactile)
Evidence-Based Dosing & EMG Data
3×15-20 reps bilateral, progress to 3×10-15 single-leg
Gastroc and soleus co-primary ~23% MVIC each; knee bent shifts to soleus dominant [Hébert-Losier 2012]
Muscles Involved (5)
Primary Movers
Lengthened / Stretched
Synergists & Assistors
Easier Variations ↓
Seated Heel Raise
Perform seated to reduce body weight load. Targets soleus more than gastrocnemius.
Wall-Supported Heel Raise
Use a wall or counter for balance support.
Harder Variations ↑
Single-Leg Heel Raise
Perform on one leg to double the load. Progress when bilateral is easy for 15+ reps.
Eccentric Heel Lower
Rise on two feet, lower on one foot slowly off a step edge. Excellent for Achilles tendinopathy rehab.
Progress to heel-raise-eccentric
AUDIT: Tolerate 15+ bilateral concentric reps; add slow (4s) eccentric lowering off a step edge.
Target Movements (1)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Evidence Sources (6)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Heel Raise (Calf Raise)
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Heel Raise (Calf Raise)
- 📄Management of Acute Ankle Sprains: Common Questions and Answers— Wu V, Padilla CA, Smith NA
Management of Acute Ankle Sprains: Common Questions and Answers — evidence for Heel Raise (Calf Raise)
- 📄Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis— Zeng CY, Zhang ZR, Tang ZM, Hua FZ
Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis — evidence for Heel Raise (Calf Raise)
- 📄Influence of Knee Flexion Angle and Age on Triceps Surae Muscle Activity During Heel Raises— Hébert-Losier K, Schneiders AG, García JA, Sullivan SJ, Simoneau GG
Influence of Knee Flexion Angle and Age on Triceps Surae Muscle Activity During Heel Raises — evidence for Heel Raise (Calf Raise)
- 📄Effect of Knee Joint Position on Triceps Surae Motor Unit Recruitment and Firing Rates— Hali K, Kirk EA, Rice CL
Effect of Knee Joint Position on Triceps Surae Motor Unit Recruitment and Firing Rates — evidence for Heel Raise (Calf Raise)