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Utilised for ankle mobility and strength the heel toe raise is a great functional exercise. As you alternate between the heel and toe lift, the balance is also challenged.


  • Position yourself in front of a wall or bench if required for balance
  • Lift the heels so the weight is completely in the toes
  • Slowly lower and transfer the weight to the heels lifting the toes towards the roof
  • Move slowly to articulate through the foot between each movement


  • Avoid using momentum to ‘rock’ through the movement
  • Ensure the ankle doesn’t roll out at the top of the heel raise
  • Maintain an equal weight distribution in the heels/toes