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Heel Raise
From: FM 7-22 October 2012
Purpose: This exercise develops strength in the back of the lower leg muscles (Figure 6-28).
Starting Position: Stand with the balls of the feet on the elevated platform, toes pointing straight ahead, feet aligned directly below the hips, and the knees slightly flexed.
Cadence: SLOW
  1. Raise the entire body slowly by pulling the heels up, maintaining a slight bend in the knees, and a natural arch in the low back.
  2. Return to the starting position.

Figure 6-28. Heel raise



Check Points:

  • Maintain a natural arch in the lower back.
  • Keep the knees slightly flexed throughout the exercise.
  • Keep the head and neck in a neutral position, looking straight ahead.
  • Keep the knees aligned over the feet
  • Exhale on count 1 and inhale on count 2.

Precautions: Avoid flexing or extending the trunk. Do not allow the ankles to turn in or out.


From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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