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The standing heel raise is the most important exercise for both seniors and people over 50. Why the heel raise exercise and not the squat?
The squat is an important exercise. But, whether you like it or not, you have to sit down and get up from a chair or the toilet several times a day. Each time you do that movement, you do a squat.
The heel raise (or heel lift) movement, on the other hand, is seldom done on a daily basis by people in their fifties and older. Here are several important points about the heel raises exercise:
- The muscles located in your calf area are responsible for performing the heel raise.
- These muscles give us a spring in our step, agility on the court, and grace on the dance floor.
- They impact how well you move as you age.
Improved balance is one of the key benefits of the heel raises exercise. We cover that in more detail next.
Heel Raises Exercise for Balance and Fall Prevention
The heel raise is the controlled cousin of the heel drop, and it is one of the most important exercises I teach for balance and fall prevention. Your calf muscles are what catch you and slow you down when you start to lose your balance, so keeping them strong and responsive helps you stay steady on your feet; and keeps a little bounce in your step. In the video below I demonstrate two versions: the double-leg heel raise to begin with, and the single-leg heel raise to progress to.
Double-Leg Heel Raise
The double-leg heel raise is the place to start. You can do it standing on the floor, or add a little more range by working off the edge of a step, or a rolled yoga mat, with supportive shoes on. Rest your hands lightly on a sturdy support for balance.
- Breathe in and rise up, coming onto the balls of your feet; press evenly through the base of your big toe and your fifth toe.
- Hold the tall posture you have been working on all along: long through the torso, with the crown of your head reaching toward the sky.
- Then lower with control.
By your tenth repetition you should feel a gentle burning in your calves. If you do, that is the right level for now. If you do not feel that gentle fatigue by ten, you are ready to progress, and you will find a full heel-raise progression in the playlist at the end of the video above.
Single-Leg Heel Raise
Once the double-leg version feels comfortable, graduate to the single-leg heel raise. Stand with the heel of your working leg just off the edge of a rolled yoga mat or a step, with light support nearby. Lean ever so slightly forward, but resist the urge to push through your hands, let the working leg do the job.
- Breathe in and rise all the way up, then lower slowly and rise again.
- Keep each leg working independently: do not lean on, or share the load with, the opposite leg.
- Aim for ten repetitions, pressing the weight evenly through the base of your big toe and fifth toe, and then be sure to give equal time to the other side.
- Throughout, keep thinking long and tall. Your exercise time is an opportunity to reinforce the alignment you want to carry with you through the rest of your day, even with something as simple as a heel raise.
When you are ready for more of a challenge, the heel-raise progression in the playlist at the end of the video will take you to the next step.
Heel Raises, Heel Up or Heel Lift Exercise?
I have seen the heel raise exercise called the heel up or heel lift exercise on other websites. In this post, I will refer to the exercise as the heel raise.
Can’t Do Standing Heel Raises or Heel Lifts?
Can’t do the standing heel raise exercise?
Not to worry. Near the end of this post I provide strategies for those of you unable to do the heel raise because of physical limitations.
Before we get to the exercise demonstration, let’s cover the muscles worked by the heel raise exercise.
Muscles Worked by the Heel Raises Exercise
The heel raise works the muscles located in the calf area — namely, the gastrocnemius and soleus muscles.
The gastrocnemius has two heads that originate just above the knee.
The soleus is attached at the back of the tibial bone.
Together with a third muscle — plantaris — they fuse to become the strongest and thickest tendon in our body: the tenocalcaneous.
The tenocalcaneous tendon starts out wide and flat. As it gets into the lower leg, it narrows and is often referred to as the achilles tendon.
When it reaches the calcaneous, or heel bone, it expands again to insert into the back of the heel bone.
Muscle Function in the Lower Leg
The gastrocnemius has two jobs.
- First, it works with the hamstring muscles to bend the knee.
- Second, the gastrocnemius teams up with the soleus to allow the foot to point — like a ballerina’s stance.
(Ballerinas have beautifully developed calves because of the many hours they spend lifting up and down on their toes, as well as performing thousands of jumps.)
Thankfully, you do not need to have the calves of a ballerina to age gracefully. The heel raise exercise that follows will give you what you need to stay agile and mobile.
Benefits of Heel Raise Exercise
The heel raise or heel lift exercise has a number of benefits. The heel raise exercise increases the strength in the muscles of the calf. This, in turn, will help you when you walk, jump, or run.
When you go through the full suite of heel raise exercises in this post, you will restore the spring in your step. You might even be able to try a few new dance moves.
Heel Raises Exercise Self Evaluation
A healthy older adult should easily be able to do the single leg heel raise (described later in this post.) When I graduated Physical Therapy school in 1984, the recommended standard was 20 single leg heel raises in one set.
I recently reviewed the current research and find that the recommendation is 5 consecutive single leg heel raises in one set. It seems as though our standard for fitness has, sadly, dropped.
If you cannot do 5 consecutive single leg heel raises, you should follow the progression I recommend in this post.
Tips Before You Do Any Heel Raise Exercises
I have a few tips and suggestion to cover before we jump into the heel raise exercise variations. We will start with a discussion on weight distribution.
Weight Distribution
You will note in the progressions (after the basic heel raise) that we start the first variation with weights (either body weight, weights you hold, or both).
We can do this because we raise and lower both heels (using both feet for support). Your weight (and the additional load) are distributed over two feet. If you are 120 pounds, for example, and we have you hold 20 extra pounds during the double heel raise, then the total weight you are pushing up is 140 pounds.
We can easily load this weight across two feet (70 pounds of load per foot) after having the completed the basic heel raise (without additional weight). This is because we are only adding 20 extra pounds between the exercises.
When we move to the single leg heel raises, we only use our body weight. The incremental load of extra weight will be too much of a graduation. Instead, we build up your calf strength until we know we can comfortably load a single leg.
Shoes and Surfaces
The following applies to general readers. If you have osteoarthritis in the feet, then read my section near the end of this post.
I suggest that if you do your heel raises standing on a soft surface, such as a thick carpeted floor or folded yoga mats, you can do the exercises barefooted.
If you are on a hard surface, such as a tile or wood floor, I recommend you wear shoes.
Make sure that the shoes have a flat surface. Running shoes (or any shoe with an elevated heel) reduces the range of the heel raise. We want to make sure that there is as much distance between your heel and the surface when your heel is elevated.
Basic Heel Raise Exercise — Body Weight Double Heel Raise
The basic heel raise exercise is the double heel raise using only your body weight.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one second
Here is how to do the exercise:
- Place one or both hands on a supportive surface for balance.
- Stand with equal weight on both feet.
- Raise both heels.
- Lower both heels simultaneously in a controlled manner.
- Gradually build to three sets of 15 repetitions.
- Allow at least a 2 minute rest period between sets.
- At the end of all of your sets and reps, follow up with a calf and soleus stretch.
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The Heel Raises Exercise: From Basic to Advanced
I find that 99% of the people I see over the age of 50 lack strength and endurance in this muscle.
They do not have enough strength in their calf muscles to support their everyday movements — whether that be walking, climbing stairs, or many other day-to-day activities.
Unfortunately, heel raises are not part of most people’s everyday movement pattern.
Fortunately, heel raises are easy to do even for those of you with hip or knee issues. And they take relatively little energy and time to do.
We start with the basic heel raise. Then we cover step wise progression to an advanced heel raise. At this point, you will have the strength you need if you love to dance, play racket sports, or hike.
In fact, there is a self evaluation you can do to see how strong these muscles are.
Today’s post covers that self evaluation as well as a variety of heel raise exercises you can do to increase calf strength.
Heel Raise Exercise Progression 1 — Double Heel Raise with Weights
Once you can comfortably do three sets (each set composed of 15 repetitions) of Body Weight Double Heel Raise exercise (above), the next progression is to do the Double Heel Raise with weights.
Options include wearing a weighted vest, weighted belt or a back-pack with weights. This approach keeps your hands free and evenly distributes the weight.
Alternatively, you can hold a dumbbell in one hand and keep the other hand on a stable support.
Gradually build up your strength so that you can wear some weight (using, for example, a weighted vest) while you hold the remainder.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one second
Here are the instructions:
- Use a weighted vest, belt or back pack.
- Place one or both hands on a supportive surface for balance.
- Stand with equal weight on both feet.
- Raise both heels.
- Lower both heels simultaneously in a controlled manner.
- Gradually build to three sets of 15 repetitions.
- Allow at least a 2 minute rest period between sets.
- At the end of all your sets and reps, follow up with a calf and soleus stretch.
Heel Raises Progression 2 — Two Up, One Down Heel Raise Exercise with 60% to 90% Weight Transfer
Do not use external weights when you do this progression. We will add weights in a later progression when you have built up enough strength to carry the additional load.
This version is a great prop-free progression from the weighted double heel raise exercise.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one secondHere are the instructions:
Place one or both hands on a supportive surface for balance.
- Stand with equal weight on both feet.
- Raise both heels.
- Shift as much weight as you can onto your right foot.
- Keep your heel high throughout the weight shift.
- Keep the left foot on the ground but unweighted as much as possible.
- Lower your right heel.
- Repeat with the left leg
- Gradually build to three sets of 15 repetitions on each leg.
- Allow at least a 2 minute rest period between sets.
- At the end of all your sets and reps, follow up with a calf and soleus stretch.
Heel Raises Progression 3 — Two Up, One Down Heel Raise Exercise with 100% Weight Transfer
Once you have a command of the Heel Raises Progression 2 (above), you are ready for the next challenge — the Two Up, One Down Heel Raise — but this time placing all of your weight on one foot.
You are well on your way to doing a single leg heel raise. Master this standing heel raise before moving to the single leg heel raise.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one second
Here are the instructions:
- Place one or both hands on a supportive surface for balance.
- Stand with equal weight on both feet.
- Raise both heels.
- Shift all your weight onto your right foot.
- Keep your heel high throughout the weight shift.
- Keep the left foot in the air and away from the right leg.
- Lower your right heel in a controlled manner.
- Repeat with the left leg.
- Gradually build to three sets of 15 repetitions.
- Allow at least a 2 minute rest period between sets.
- At the end of all your sets and reps, follow up with a calf and soleus stretch.
Heel Raises Progression 4 — Single Leg Heel Raise Exercise
Once you master the Two Up, One Down — 100% heel raise exercise, your next progression is the single leg heel raise exercise.
This exercise will restore your strength to the point where you can walk with a spring in your step, run and even hop.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one second
Here are the instructions:
- Place one or both your hands on a supportive surface for balance.
- Shift 100% your weight onto your right foot.
- Keep the left foot off the ground and away from the right leg.
- Gradually build to three sets of 15 repetitions.
- Allow at least a 2 minute rest period between sets.
- At the end of all your sets and reps, follow up with a calf and soleus stretch.
Heel Raises Progression 5 — Weighted Single Leg Heel Raise
The weighted single leg heel raise will give you the strength you need to hike hills and carry groceries up stairs with ease.
When you wear a weighted vest, weighted belt or a back pack with weights, you can keep your hands free and the weight evenly distributed.
Alternatively, you can hold a dumbbell in one hand and keep the other hand on a stable support.
Gradually build up your strength to the point where you can wear a weighted device (vest, belt or backpack) and also hold the free weights.
Key parameters:
- Number of reps per set: 15
- Number of sets: 3
- Hold time at the top: one second
Here are the instructions:
- Use a weighted vest, belt or back pack.
- Place one or both your hands on a supportive surface for balance.
- Shift 100% of your weight onto your right foot.
- Keep the left foot off the ground and away from the right leg.
- Gradually build to three sets of 15 repetitions.
- Allow at least a 2 minute rest period between sets.
- At the end of all of your sets and reps, follow up with a calf and soleus stretch.
Heel Raises for Hikers
Hiking up hills places considerable demand on the calf and soleus muscles and the achilles tendon. If you do not keep these muscles conditioned for this type of hiking, your dream holiday could quickly become a big disappointment or worse, a trip to the hospital.
If you hike with a pack, be sure to progress your calf strength so that you can do the single leg heel raise exercise with a weighted vest, belt or back pack.
Make sure that the weighted vest, belt or backpack that you train with is heavier than as the one you expect to carry on the trail. This will allow you to enjoy your hike.
Hiking up steep hills places considerable demand on the calf and soleus muscles and the achilles tendon. You often end up with your heel dropping lower than it would from a flat surface.
In order to train optimally, be sure to stand on a step or half foam roller that allows your heel to drop down below the horizon on the descent.
Be sure to followup the exercise with stretching your calf and soleus muscles.
Special Considerations for the Heel Raise Exercise
You might find that there are several constraints that limit your ability to do the heel raise exercise. We will go through each of these in this section.
Consideration for Osteoarthritis at the Base the Big Toe (1st Tarsal Metatarsal Joint)
Osteoarthritis brings unique challenges to the heel raise exercise. I discuss these here.
Mild OA
Individuals who have mild osteoarthritis at the big toe knuckle can usually manage heel raises wearing runners or using a thicker mat such as an Airex exercise mat or a folded yoga mat.
Moderate to Advanced OA
Doing your heel raises will give you all the benefit of the heel raises without any of the pain.
Place the knuckles of your feet at the apex of the 1/2 foam roller, or rolled up yoga mat. This will allow your toes to go down the far side of the roll as your heel(s) raises. Voila!
Heel Raises for Achilles Tendonitis
The “Two Up, One Down” heel raise exercise is important for anyone who suffers from achilles tendinitis.
The lowering phase is the eccentric phase. This phase has been shown to be beneficial when it comes to tendinitis.
Consideration for Bunions
If you have bunions, know that you can make them worse — but you can also make them better. I encourage you to do the latter.
Be sure your footwear is wide enough so that your big toe has lots of clearance and space at the top of the shoe.
Wear a toe spreader either between all your toes, as with the product Correct Toes, or at least between the big toe and the second toe.
Allow your big toe to experience its correct alignment. Given a chance it may never want to go back.
Hiking Tips
If you will be hiking with a pack, progress to doing the single leg heel raise exercise with a pack on your back or a weighted vest. The pack (or vest) should weigh the same as the one you expect to carry on the trail.
Depending on level of fitness, this progression might take several months. Be patient.
These exercises can be done daily.
Be sure to followup the exercise with a calf muscle stretch. These can be found in Exercise for Better Bones.
Heel Raise Exercise
The heel raise exercise strengthens your calf muscle and puts a spring in your step. Margaret shows heel raise progression exercises, how to manage heel raise and achilles tendinitis, and what to do to avoid aggravating your plantar fasciitis.
How to Do the Heel Raise
This exercise strengthens your calf muscle and puts a spring in your step. Margaret shows heel raise progression exercises, how to manage heel raise and achilles tendinitis, and what to do to avoid aggravating your plantar fasciitis.
Environmental Setup and Injury Prevention Protocols
Proper surface selection and footwear are not aesthetic choices; they are critical clinical interventions designed to protect the joints and soft tissues of the foot. When performing heel raises, the goal is to maximize muscle engagement while minimizing unnecessary stress on the first metatarsophalangeal (MTP) joint and the fat pads of the feet.
To ensure safety, the following environmental standards must be met:
- Surface Selection: Avoid hard, unforgiving surfaces such as tile or hardwood floors. As patients age, the padding at the base of the foot (fat pads) thins, making hard surfaces unsuitable for high-repetition loading. Exercises should be performed on a carpeted surface to provide essential shock absorption.
- Footwear Recommendations: Utilizing running shoes is highly recommended. The structural support of a quality shoe helps manage arthritic changes in the first MTP joint, which can otherwise make the extension required for a heel raise uncomfortable.
- Modification Tools: For patients who find toe extension aggressive or painful, modifications are essential to reduce the angle of dorsiflexion. A rolled-up yoga mat or a half foam roller can be placed under the balls of the feet so that the toes hang slightly over the edge. This protects the first MTP joint by limiting the range of extension.
With a stable environment established, the patient can transition to the specific mechanical execution required to retrain power.
Technical Execution: The Explosive-Controlled Method
The heel raise involves two distinct phases of muscle action: the concentric (shortening) and the eccentric (lengthening) phases. To restore the “spark” or “bounce” in a patient’s step, we must move beyond slow, rhythmic repetitions and focus on retraining the muscle’s ability to produce power and control force. This method is specifically designed to target Type II (fast-twitch) muscle fibers, which are the first to atrophy with age and are crucial for fall recovery and power generation.
- The Setup Position the patient facing a stable surface, such as a counter or sturdy table. Place hands on the surface for balance, ensuring a secure anchor point before beginning the movement.
- The Ascent (Concentric) Rise up onto the balls of the feet using an explosive motion. This rapid lift is designed to retrain the “spark” in the step and recruit the fast-twitch fibers necessary for a vigorous, spring-loaded gait.
- The Descent (Eccentric) Once at the peak of the movement, transition into a controlled descent. It is vital to forbid “dropping hard” onto the heels. Instead, the patient must use the calf muscles to slowly decelerate the body back to the starting position.
This “explosive up, controlled down” tempo is a targeted clinical intervention. The explosive concentric phase addresses the power deficit responsible for shuffling, while the controlled eccentric phase builds the deceleration capacity necessary for fall prevention and joint stability.
Adaptive Progressions and Intensity Scaling
The principle of progressive overload is essential for building tissue resilience without causing injury. In the case of the heel raise, the transition from bilateral (two legs) to unilateral (one leg) exercise must be managed carefully to protect the Achilles tendon from sudden increases in mechanical stress, particularly in patients with a history of tendinitis.
Heel Raise Progressions
The following progression path is recommended for safe clinical development:
- Level 1: Double Heel Raises: Perform the exercise with both feet simultaneously to establish basic bilateral strength and master the explosive-controlled tempo.
- Level 2: The Transition Method (“Up with Two, Down with One”): Rise with both feet to reduce concentric load, then shift the weight to lower slowly on a single foot. This builds eccentric strength safely and is the preferred progression for those with Achilles sensitivity.
- Level 3: The 10-Rep Milestone: The initial unilateral goal is to achieve 10 repetitions on each side with perfect form. Once 10 reps are achieved, the clinician should focus on increasing volume (sets) before progressing further.
- Level 4: The Functional Standard: The ultimate bodyweight goal is 20 repetitions per side, matching the historical benchmark for “normal” functional strength.
For high-performing individuals who have mastered the 20-repetition benchmark, Advanced Loading may be introduced via weighted vests or hand weights. By systematically advancing through these stages, patients can successfully regain the “spring” in their step, ensuring long-term stability and a significant reduction in fall risk.
Heel Raises Exercise: Frequently Asked Questions
What muscles do heel raises work?
Heel raises work the two muscles of your calf: the gastrocnemius, which crosses behind the knee, and the soleus, which sits beneath it along the back of your shin. Both join into the Achilles tendon. These are the muscles that give you push-off power when you walk, climb stairs, dance, or catch your balance.
What are the benefits of heel raises?
Heel raises rebuild calf strength, and strong calves are what put the spring back in your step and help you walk, climb stairs, and stay agile. Just as importantly, your calves are what catch you and slow you down when you start to stumble, so heel raises are one of my go-to exercises for balance and fall prevention as we age.
Are heel raises good for seniors and people over 50?
Yes — in my experience the standing heel raise is the single most important strengthening exercise for people over 50. I find that about 99% of the people I see over 50 lack strength and endurance in their calves, simply because the movement drops out of daily life. Heel raises are gentle on the hips and knees, take little time, and can be done daily.
How many heel raises should I do?
For the basic body-weight double heel raise, build up to three sets of 15 repetitions, with a one-second hold at the top and about a two-minute rest between sets. You can do them daily. Once that feels comfortable, move on to the weighted and single-leg progressions described in this post.
How many single-leg heel raises should I be able to do?
A healthy older adult should be able to perform the single-leg heel raise. When I graduated from physical therapy school in 1984, the standard was 20 single-leg heel raises in one set. The current research-based recommendation is 5 consecutive single-leg heel raises. If you cannot yet manage 5, follow the step-by-step progression in this post to build up safely.
Are heel raises and calf raises the same thing?
They are the same movement. "Calf raise" is the name you will most often hear in the gym, while "heel raise" or "heel lift" is the term we tend to use in rehabilitation and physical therapy. Whatever you call it, you are rising up onto the balls of your feet to strengthen the gastrocnemius and soleus.
What is the difference between a heel raise and a heel drop?
A heel raise is a strengthening exercise: you rise onto the balls of your feet and lower with control to build calf strength and balance. A heel drop is a bone-loading exercise: you rise up and then let your heels drop to send a gentle, controlled impact through the body for bone health. They serve different goals, and many people benefit from both.
Can heel raises help with balance and fall prevention?
Yes. Your calf muscles are part of how your body catches itself when you lose your balance — they fire to slow you down and steady you. Keeping them strong and quick to respond is one of the best things you can do to stay on your feet, which is why I include heel raises in my fall-prevention work.
Can I do heel raises in bed or seated if I can't stand?
If standing heel raises are not possible yet, you can keep the calf engaged with gentle seated or in-bed ankle movements — pointing the foot to mimic the "up" phase — until you build the strength and confidence to progress to standing at a counter. Once you move to standing, always have a sturdy support nearby. If you have specific limitations, check with your own therapist.
What are weighted heel raises, and when should I add weight?
Once you can comfortably do three sets of 15 double heel raises with body weight, you can add load — a weighted vest, belt, or backpack keeps your hands free and spreads the weight evenly. Add weight only on the double-leg version at first. When you move to single-leg work, start with body weight alone, because one leg is already carrying your full weight.
Why does my leg shake or bounce when I lift my heel?
A little shaking or bouncing usually means the calf and the small stabilising muscles around your ankle are working at the edge of their current strength and control — it is fatigue and unsteadiness, not damage. Slow the movement down, rest a hand on a support, and reduce your repetitions. As you build strength through the progressions, the tremor settles.
Are heel raises safe with arthritis, bunions, or Achilles tendinitis?
In most cases, yes, with the right setup. For arthritis at the base of the big toe, a folded yoga mat or half-foam roller lets the toes drop over the edge and eases the angle. For bunions, give the big toe room with wide footwear and a toe spreader. For Achilles tendinitis, the "two up, one down" version emphasises the eccentric (lowering) phase, which research has shown to be helpful.
Do heel raises help with osteoporosis or bone density?
Heel raises are mainly a calf-strength and balance exercise rather than a bone-building one — their biggest contribution to bone health is reducing your fall risk, since most fractures happen in a fall. For exercises chosen specifically to load and build bone, see the weight-bearing and impact work in Exercise for Better Bones and my heel drop guide.
Conclusion
This heel raise exercise post introduced the reasons why you need to increase muscle strength in your calf area and demonstrated the basic heel raise exercise. We also covered a progression of the heel raise exercises so that you can further increase the strength in the calf muscles.
Margaret Martin
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