Heel raises with a double leg lift and single leg lowering are an excellent exercise for strengthening the calf muscles, particularly the gastrocnemius and soleus. This exercise places greater emphasis on the lowering phase, which helps improve muscle strength, tendon capacity, balance and control. It is commonly prescribed during rehabilitation for Achilles tendon injuries, calf strains and lower limb conditions, as well as to improve walking, running and sporting performance.
- Stand upright with your feet hip width apart, using a wall, bench or sturdy surface for balance if required.
- Position your weight evenly across both feet.
- Push up onto your toes using both legs until your heels are as high as comfortable.
- Transfer your body weight onto the leg prescribed by your physiotherapist, lifting the opposite foot off the ground.
- Slowly lower the heel of the standing leg back to the floor in a controlled manner.
- Return the opposite foot to the ground and use both legs to rise back up onto your toes.
- Repeat the sequence, performing the single leg lowering on the side prescribed by your physiotherapist.
- Complete repetitions as prescribed by your physiotherapist.