heelraise

Heel raise, also known as calf raise, is a strength exercise that targets the calf muscles through plantarflexion of the ankle. It can be performed in standing or seated positions and with body weight alone or with additional resistance. The movement involves rising onto the toes and lowering the heels back toward the ground.

Muscles and mechanics: The primary muscles worked are the gastrocnemius and the soleus. The gastrocnemius crosses the knee, so standing variations with the knee straight emphasize it more, while seated variations with the knee bent emphasize the soleus. The exercise trains ankle plantarflexion and can improve calf strength and ankle stability.

Variations and technique: Standing calf raises can be done on a flat surface, on a step, or in a calf raise machine. They can be performed with body weight or with added resistance such as dumbbells, a barbell, or a weighted vest. Seated calf raises place the resistance on the thighs and emphasize the soleus. Common form cues include keeping the core engaged, maintaining upright posture, rising through the full range of motion, and avoiding bouncing. Single-leg variations increase difficulty and balance demands, while donkey calf raises and other gym variations provide alternative angles and resistance.

Programming and progression: A typical program uses 3–4 sets of 8–15 repetitions, 2–3 times per week. Progression can be achieved by increasing resistance, adding repetitions, or incorporating tempo variations (for example, 2 seconds up, 2 seconds down, with a short pause at the top). To maximize range of motion, use a stable platform or step.

Safety and considerations: Individuals with Achilles tendinopathy or heel pain should approach calf raises cautiously and may benefit from professional guidance. Stop if sharp pain or swelling develops, and avoid excessive loading or bouncing.