The squat to heel raise is a dynamic lower limb exercise that combines strength, balance, and coordination by integrating a bodyweight squat with a controlled calf raise. It targets the quads, glutes, and calves while enhancing ankle stability and lower limb endurance. This movement is ideal for return-to-sport rehab, functional strength training, and improving push-off power in gait.
- Stand with the feet wider than hip width.
- Send the hips backwards and allow the knees to bend so the thighs are parallel to the ground.
- As you straighten the knees lift the heels up.
- Move straight into the squat from the heel raise so the heels are making contact with the ground as you are in the full squat.
- This movement is completed in an explosive manner as you move to the heel raise from the squat.