What Do Heel Raises Workout?

Do you want to know what heel raises workout? Read on to find out how this simple yet effective exercise can help improve your calf muscle strength and flexibility.


Heel raises are a great way to exercise key muscles in the lower body and improve balance, mobility and stability. They are relatively simple, but effective exercises which strengthen the muscles of the calves, ankles and feet. Proper technique is essential for effective heel raises and improved performance. Understanding how each type of exercise works is important for selecting the right one for your fitness goals.

There are two basic types of heel raises: bodyweight and weighted. Each type has specific benefits, allowing you to work different muscle groups depending on your individual needs. When performing these exercises it is important to keep proper form by keeping your back straight and engaging your core muscles. As you progress with these exercises, you will notice an increase in strength as well as better balance, flexibility and stability in both daily activities as well as physical activities.

What are Heel Raises?

Heel raises are a simple exercise that can help you strengthen your calves and lower legs. The exercise is easily done by standing on the edge of a step, or any raised surface. You then lift yourself up on your toes and hold the pose for a certain amount of time. This exercise can be done with either two feet or one at a time, depending on your preference and strength level. Let’s take a closer look at what heel raises can do for you.

Benefits of Heel Raises

Heel raises are one of the most common exercises included in calf muscle strengthening programs. They have been shown to be effective in improving muscle strength and flexibility, as well as decreasing lower back pain and improving balance.

Heel raises target the Gastrocnemius and Soleus muscles, which support the ankle joint by controlling movement of the foot. When these muscles are strengthened, it helps reduce strain on other parts of the body, such as joints in the feet and ankles, as well as lower back muscles. This can help reduce general aches and pains as well as improve posture.

High intensity heel raises are also beneficial for sport or activity-specific performance, providing extra strength and power during physical activities such as running or jumping. Reduced risk of injury is also achievable when performing heel raises regularly due to increased muscle strength and flexibility around the ankle joints.

In addition to increased physical performance, heel raises have psychological benefits by relieving stress due to improved posture and balance. This can aid concentration levels in everyday activities such as studying or working at a computer while standing up.

Types of Heel Raises

Heel raises are a great way to strengthen and tone the calves, as well as improve balance and stability. There are several different types of heel raises that you can do to target different muscles in the lower legs. In this article, we will discuss the different kinds of heel raises available, as well as some tips on how to properly execute them.

Seated Heel Raises

Seated heel raises are a great way to tone, strengthen, and stabilize the calf muscles. This exercise is generally done at a seated position on the edge of a chair or bench with legs extended in front of the body. The feet should be flat on the floor and weight evenly distributed on both feet throughout the movement. To begin, you slowly rise up onto your toes, raising your heels off the floor and hold for one to two seconds before slowly lowering back down and returning to the starting position. It can be helpful to use a hand weight (such as a dumbbell or kettlebell) when doing this exercise by holding it close to your chest while performing each rep. Seated heel raises can also be done without any additional weights for those who are new to this type of exercise. It is important to maintain good form throughout the exercise by avoiding arching your back or losing balance during repetitions.

Standing Heel Raises

Standing heel raises are a great way to strengthen the muscles in your calves, ankles and feet. This exercise works out the muscles at the back of your lower legs known as your calf muscles, as well as your Achilles tendon. Standing heel raises can be done with or without weights and can be used as an isolation exercise or part of an upper or lower body workout.

For beginners, start by doing standing heel raises with no extra weight. Stand on one foot, with your knee slightly bent and slowly raise up on to the tips of your toes. As you become more comfortable and familiar with the movement, increase the range of motion of this exercise by gradually shifting more weight onto your toes and going up even higher. Try adding a 2-3 second pause at the top for an even better boost in challenge.

For experienced exercisers incorporating weights into their exercises is another way to add an increased level of difficulty to standing heel raises. To do weighted heel raises you will need either a dumbbell or a fixed weight barbell that is held between both hands like a barbell curl. Slowly raise yourself up onto your toes, holding the weight as you do so for added resistance as you return back down again into original starting position that focuses on working out your calf muscles even further for added strength building benefit!

Single Leg Heel Raises

Single leg heel raises are a great way to target the calf muscles and give them a great workout. This type of exercise can be done on a flat surface or with the help of a step. When done with one leg, you’ll need to lift your weight up and down, lifting your toes and lifting your heel off of the floor. With each repetition feel the calf muscles contracting in your lower legs.

To increase the challenge, try adding an additional weight such as ankle weights to increase resistance. You can also try elevating your heels for an even more intense workout. Single leg heel raises will help you develop strong calves, but it’s important to take these exercises slowly – velocity has more impact on muscle development than time or range of motion do. Start with sets of 10-12 repetitions each leg and gradually increase intensity as you get stronger.

How to Do Heel Raises

Heel raises are a simple yet effective exercise that can be done by anyone. They are a great way to target and strengthen your calf muscles as well as your ankles. Heel raises can be done at home with no equipment and with minimal effort. In this article, we will walk through the steps on how to properly do heel raises.

Step-by-Step Instructions

Heel raises are a simple but effective exercise to work the calf muscles and improve balance, proprioception and stability in the lower legs. To complete heel raises correctly, follow this step-by-step guide:

1. Start by standing with your feet about shoulder-width apart, your toes forward and pointing straight ahead.
2. Make sure your knees are slightly bent, then rise onto the balls of your feet, pushing off from your toes.
3. Raise up as high as possible before lowering back to the starting position in one smooth motion without bouncing.
4. Repeat this movement 8–12 times for 3–5 sets, or until fatigue sets in (usually after 20–30 repetitions).
5. For an added challenge, you can perform single-leg heel raises instead of regular heel raises or add some ankle weights for increased resistance. To do single-leg heel raises, simply stand on one foot (holding onto something for balance if necessary) before performing the exercise as described above.
6. When you’re finished, take a few minutes to stretch out all of your major muscle groups with static stretching exercises – calves included!

Tips and Tricks

Heel Raises are an essential exercise for strengthening the muscles in your calves, ankles, and feet. Not only do they help to improve athleticism, balance, and stability but they can also reduce the risk of lower body injuries. In this section, we will discuss the benefits of heel raises and some tips and tricks to help you get the most out of your workout.

Use Proper Form

Heel raises are an excellent exercise for strengthening the muscles in your lower legs, such as your calves and Achilles tendon. It is important to remember that using correct technique and form is necessary for the best results, safety and comfort.

Begin standing with your feet shoulder-width apart, gripping a stable object such as a chair or railing for balance. Focus on contracting your stomach muscles as you slowly raise one heel off the ground while maintaining an upright posture. Your toes should be pointed straight forward in line with the knee of the supporting leg. Hold this position briefly before lowering back down; then free stand and switch feet to perform on the other side.

When lifting up, you should be able to feel contraction in your calf muscle; make sure to not simply rock onto your toes because it will provide no benefit. You may want to start by doing sets of 10-15 repetitions before working up towards 3 sets of 15-30 repetitions each side as strength improves over time. If done correctly, this specific movement will work on improving strength and size in both your soleus and gastrocnemius muscle groups

Increase Intensity

To increase the intensity of heel raises, use two or three sets of five-to-ten repetitions. Do the repetitions at a slower and more sustained speed, which will help build strength. The added load of a weighted object such as a dumbbell can also be used for greater resistance. Be sure to stay relaxed throughout each movement and pay careful attention to your form as you increase the intensity.

Variations such as pauses in midpoint can also be incorporated into your routine to challenge yourself. If you are exercising on an uneven surface, use caution to ensure that your heels remain level and even with each other. Try adding elevation onto one foot when doing single-leg heel raises to further challenge yourself while maintaining a balanced stance. Ultimately, it is important to listen to your body and take regular rest days in order for your muscles to adequately recover.


The heel raise is an effective exercise that strengthens the calves and helps improve balance, flexibility, and coordination. It can increase muscle strength and tone in the lower leg area including the calves, ankles, and shins, as well as provide a full range of motion in the knee joint. Additionally, this exercise can help reduce foot and ankle pain associated with plantar fasciitis. By improving ankle flexibility, strength, and stability through heel raises, athletes are less likely to experience injury or overexertion on dry surfaces or slippery floors.

Heel raises can be added to any fitness routine as they are low-impact exercises that provide excellent benefits with little risk of injury when performed correctly. While primarily focusing on strengthening the calf muscles, they also serve as a great way to warm up during athletic activities or add extra challenge during any workout session no matter what skill level you are at. Heel raises are convenient to do almost anywhere since all you need is some floor space or a step – and no equipment! To get the most out of your heel raises workouts it is recommended that one sets goals for themselves such as increased reps or number of sets over time to ensure continued progress.

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