Feet & ankles / Beginner / Isolation (single joint)

Heel Raise with Towel Squeeze

A calf raise with a rolled towel squeezed between the heels, so the ankles rise straight instead of rolling out: push-off strength through the big toe.

At a glance

Primary

Calves, Feet (arch & toes)

Secondary

Outer shins (peroneals), Shins (tibialis)

Equipment

Towel

Movement pattern

Ankle push-off (plantar flexion), Foot arch & toe control

Level

Beginner

Type

Feet & ankles, Isolation (single joint), Balance / unstable

How to do it

1. Stand tall with your feet hip-width apart and a rolled towel between your heels. Hold a wall lightly for balance.
2. Squeeze the towel with your heels and rise onto the balls of your feet, weight over the big toe and second toe.
3. Pause at the top for 2 seconds.
4. Lower slowly over 3 seconds, keeping the squeeze.

Tips

• If the towel drops, your ankles are rolling outward.
• Progress to one leg, heel in line with the second toe.

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