An isolation exercise that targets the gastrocnemius and soleus muscles through controlled ankle plantarflexion, building lower leg strength and muscle definition.
Stand with feet shoulder-width apart, heels hanging off the edge of a step or platform. Raise your heels by pushing through the balls of your feet, then lower back down with control. For seated variations, perform the same movement while seated.
Stand with feet shoulder-width apart, heels hanging off the edge of a step, core engaged and body upright.
Heels raised as high as possible, maintaining balance and control throughout the movement.
Push through balls of feet, raise heels high, control the movement, feel the stretch
Bouncing the movement, not full range of motion, poor balance, using momentum
Add weight, try single-leg variations, increase reps, or add tempo changes.
Use assistance, reduce range of motion, focus on form, or perform seated variations.
Maintain proper form to avoid ankle strain. Stop if you experience pain in ankles, calves, or Achilles tendon. Ensure the elevated surface is stable and secure.