Heel raise
Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.
Rise up onto the balls of your feet and lower back down. It works your calves, the muscles you use on every step.
- Main focus
- Strength
- Level
- Starting
- Equipment
- Bodyweight, A counter or table
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
Keep something steady within reach: a counter, wall or sturdy chair.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A sturdy counter, table or the back of a heavy chair to hold.
How to do it
- Stand facing the counter with your feet about hip-width apart and both hands resting on it.
- Slowly lift both heels off the floor, as far as is comfortable.
- Pause for a moment at the top.
- Lower your heels slowly until your feet are flat again.
How much
To start: 5 slow lifts, once or twice, with a rest between.
As it gets easier: 8 to 12 slow lifts, once or twice.
How it should feel: Your calves should feel like they are working. You should be able to keep talking.
Make it easier
- Lift your heels only a little way.
- Keep both hands firmly on the counter.
Make it harder
- Use only your fingertips on the counter.
- Lower your heels more slowly, counting to three.
Safety
- Hold something steady the whole time.
- Keep your weight even over both feet.
- Breathe out as you lift and in as you lower. Do not hold your breath.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You feel calf cramping that does not ease when you lower your heels.
- Your ankle gives way or rolls.
Other ways to do this movement
Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in
Where this comes from
NHS "Calf raises": hands on a chair back, lift both heels as far as comfortable, slow and controlled, 5 repeats, harder without support. NIA: strength work 2 or more days a week, do not hold your breath. Steps, counts and support advice follow the NHS page; wording and extra safety notes are Fitafter50's own.
- Strength exercises, NHS (England) (Last reviewed 28 Feb 2024).
- Three Types of Exercise Can Improve Your Health and Physical Ability, National Institute on Aging, NIH (Content reviewed Jan. 14, 2025).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.