The Heel Raise is a free-weight exercise performed throughout a Soldier’s career to improve lower leg muscular strength and endurance.
When conducted with free weights, it requires stability of the trunk, lower back, hips, and upper leg muscles.
Figure 14-12 illustrates a Soldier performing the exercise using straight bar, kettlebells, and dumbbells:
Starting Position
The starting position for the Heel Raise using the straight bar is the Straddle Stance position.
The knees are straight or slightly flexed depending upon which muscle in the lower leg is being strengthened.
Straight for the gastrocnemius and bent for the soleus muscle.
Hold the barbell across the upper back.
The feet may be elevated, so that the heels can be slightly lower than the balls of the feet to achieve a full range of motion.
When using dumbbells or kettlebells, hold one at each side using a neutral grip.
Movement
From the starting position, rise up on the balls of the feet.
After a brief pause, reverse the movement to return to the starting position.
Drop the heels as far as possible.
Slightly adjust knee flexion to increase the engagement of the targeted lower leg muscle.
Check Points
● Always lift a weight that can be controlled throughout the range of motion.
● Use same movement with neutral grips for the kettlebell and dumbbell versions of this exercise.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.