The seated heel raise is a targeted calf strengthening exercise that isolates the soleus muscle, making it ideal for lower limb rehab and endurance building. Performed in a seated position, it reduces joint load while still effectively engaging the calf complex. This exercise is especially useful for Achilles tendinopathy, post-injury rehab, and improving calf strength without full weight-bearing.
- Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
- Place your hands on your thighs for balance.
- Press through the balls of your feet and lift your heels off the ground as high as possible, feeling the contraction in your calves.
- Slowly lower your heels back down to the floor, controlling the movement throughout.
- Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.