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The squat to heel raise is an excellent exercise for strengthening the ankle whilst introducing a low-level plyometric component to the functional squat.


  • 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


  • Ensure the ankles do not roll out during the heel raise
  • Avoid arching out through the lower back
  • Maintain the knees over the top of the ankles and avoid collapsing inwards