Heel Raise

STRENGTH TRAINING MACHINE DRILL, EXERCISE 3: HEEL RAISE

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

Count:

  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.

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