How to perform it
- Stand on an elevated platform with only the ball of the working foot supported and the heel free to move.
- Hold a dumbbell at your side and, if needed, use your other hand on a stable support to maintain balance.
- Raise the heel of the working leg until you are on the ball of your foot, keeping the knee and ankle aligned.
- Briefly contract the calf at the top, then lower slowly, allowing the heel to move below the level of the platform within a comfortable range of motion.
- Avoid swaying your torso or using momentum.
- Complete the repetitions on one side before switching legs.
- Exhale as you rise and inhale as you lower.
What you should feel
Focused activation in the calf of the supporting leg, along with balance work and stabilization from the ankle and core.
Groups mentioned in the description
Exercise questions
Stand on an elevated platform with only the ball of the working foot supported and the heel free to move. Hold a dumbbell at your side and, if needed, use your other hand on a stable support to maintain balance. Raise the heel of the working leg until you are on the ball of your foot, keeping the knee and ankle aligned. Briefly contract the calf at the top, then lower slowly, allowing the heel to move below the level of the platform within a comfortable range of motion. Avoid swaying your torso or using momentum. Complete the repetitions on one side before switching legs. Exhale as you rise and inhale as you lower.
Single-leg heel raise that concentrates the work on the calf while also challenging balance.
Focused activation in the calf of the supporting leg, along with balance work and stabilization from the ankle and core.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.