Ankle & foot
Slow Heel Raise
Load the calf through a full range so the ankle can share work with the knee.
2 × 10
Optional wall
Form stills · coming
Why we use it
A calf that can lower slowly is how the ankle shares work with the knee.
Start here
Stand on both feet. Optional light support. Rise onto the balls of the feet, lower for 3 seconds.
How to
- 1Stand on both feet. Light fingertip on a wall if you need it.
- 2Rise onto the balls of the feet.
- 3Lower for 3 seconds. Do not drop the last inch.
Feel for
Even pressure through the ball of the foot. The lower is the work.
Breathing
Breathe out as you lower.
Do this
- — Even pressure through the ball of the foot, big toe and little toe.
- — Knees quiet, hips stacked.
- — The lower is the work. Do not drop.
Common mistakes
- — Rolling to the outside of the foot.
- — Bouncing the last inch.
Regression · Progression
Easier: Two feet, no pause.
Harder: Single-leg, 3-second lower.