Standing Heel Raises (Calf Strength and Balance)
Standing heel raises are a simple but highly effective heel raises exercise used to build calf strength, improve ankle control, and support balance during everyday movement. Despite their simplicity, heel raises play a critical role in walking, stair climbing, and maintaining stability on uneven surfaces.
This exercise is commonly used in physiotherapy, rehabilitation, and general movement programs because it targets the lower leg in a way that closely reflects real-world demands.
What Are Heel Raises?
If you are wondering what heel raises are, they are a controlled movement where the heels lift off the ground while the body remains upright, shifting weight onto the balls of the feet. This action places load through the ankle joint and calf muscles in a functional, weight-bearing position.
Standing heel raises differ from seated variations because they involve body weight. This makes them more relevant for daily activities such as walking, standing, and maintaining balance during movement.
Heel raises are often introduced early in rehab and progressed over time as strength and control improve.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
What Muscles Do Heel Raises Work?
Primary Muscles Involved
The main muscles targeted during heel raises are the calf muscles, including:
- Gastrocnemius, which contributes to power and push-off during walking and running
- Soleus, which supports endurance and postural stability during standing
The movement also applies controlled load through the Achilles tendon, helping the lower leg adapt to everyday forces when progressed appropriately.
Supporting Muscles and Stability
In addition to the calves, heel raises activate:
- Small muscles within the foot that support the arch
- Ankle stabilisers that control side-to-side movement
- Postural muscles that assist with balance
This is why heel raises are often used not only for strength, but also for improving control and coordination.
Heel Raises Benefits for Everyday Movement
The heel raises benefits extend well beyond isolated muscle strength. Strong calves and stable ankles are essential for:
- Efficient walking, especially over longer distances
- Climbing stairs and inclines
- Maintaining balance when changing direction
- Standing for extended periods without fatigue
In a city like Sydney, where daily movement often includes walking to transport, navigating uneven footpaths, or staying active outdoors, heel raises help support confident and comfortable movement.
How to Perform the Heel Raises Exercise Correctly
Starting Position
- Stand upright with feet hip-width apart
- Keep weight evenly distributed through both feet
- Lightly hold a wall or bench for balance if needed
- Maintain a tall posture without leaning forward
Step-by-Step Movement
- Slowly lift both heels off the ground
- Rise onto the balls of your feet in a controlled manner
- Pause briefly at the top
- Lower the heels back down slowly and with control
The movement should feel smooth and steady rather than rushed.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
Common Mistakes to Avoid
- Rolling the ankles outward
- Bouncing quickly instead of lowering with control
- Using momentum rather than muscle control
- Leaning forward to assist with the lift
Good technique matters more than speed or repetition count.
Heel Raise and Heel Lift Exercise Variations
Double-Leg Heel Raises
This is the most common starting point and suits:
- Early rehabilitation
- General strength maintenance
- Balance confidence
Single-Leg Heel Raises
Single-leg heel raises increase the challenge by placing all the load through one side. They are often used later in rehabilitation or when improving strength for walking, running, or sports.
Assisted Heel Lift Exercise
Using hand support or reducing range can make a heel lift exercise more accessible for people with pain, balance limitations, or early-stage weakness. Assistance allows safe progression without overloading the ankle.
Who Can Benefit From Heel Raises?
Heel raises are useful for a wide range of people, including:
- Individuals with ankle weakness or instability
- People recovering from foot or ankle injuries
- Walkers and runners building lower-leg strength
- Older adults working on balance and confidence
- People who stand for long periods at work
Because heel raises can be adjusted and progressed, they suit many stages of recovery and fitness.
Heel Raises in Physiotherapy and Rehabilitation
In physiotherapy settings, heel raises are rarely used in isolation. They are part of a broader approach that considers how the ankle, foot, and lower limb work together during movement.
Physiotherapists use heel raises to:
- Improve load tolerance through the calf and ankle
- Restore the strength needed for walking and stairs
- Support balance retraining
- Prepare people for higher-impact activities
Progression is guided by movement quality, symptom response, and individual goals rather than fixed numbers.
How Often Should You Do Heel Raises?
The ideal frequency depends on your:
- Current strength level
- Activity demands
- Pain or symptom response
- Stage of rehabilitation
Some people perform heel raises as part of daily movement routines, while others include them every second day within a strengthening program. Recovery and control are as important as effort.
When Heel Raises May Need Modification
Heel raises may need adjustment or professional guidance if you notice:
- Sharp or increasing pain
- Swelling or instability
- Loss of balance or control
- Symptoms that do not settle after exercise
Pain is not a requirement for progress, and exercises should be adapted when needed.
How Physiotherapy Can Support Heel Raise Progression
While heel raises are commonly performed at home, physiotherapy support can be valuable when symptoms persist or progress stalls.
Our Physiotherapists in Bondi Junction & Maroubra assess ankle movement, strength, balance, and walking patterns to ensure heel raises are appropriate for your condition. From there, exercises are progressed safely and combined with other strategies such as mobility work, balance training, and load management to support long-term improvement.
This approach helps ensure that heel raises support recovery and everyday function rather than adding unnecessary strain.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.
Exercise For You
Strengthening Exercises
Flexibility and Mobility Exercises
Stability and Balance Exercises
Rehabilitation and Injury-Specific
- Rotator Cuff Exercises
- Knee Extension
- Ankle Pumps
- Hip Abductor Exercise
- Clamshell Exercise
- IT Band Stretch
- Patella Mobilizations
Posture and Core Activation
- Pelvic Tilts
- Dead Bugs
- Superman Exercise
- Bracing Techniques
- Cobra Stretch
Cardiovascular Rehabilitation Exercise
- Low-Impact Walking
- Cycling
- Swimming
- Rowing Machine
Neurological Rehabilitation Exercises
- Tai Chi for Balancing
- Heel-to-Toe Walking
- Motor Control Exercises
- Coordination Drills
Post-Surgical Rehabilitation
- Shoulder External Rotation
- Hip Replacement Exercises
- Knee Replacement Rehabilitation
- Ankle Mobilizations
Breathing and Relaxation Exercises
- Diaphragmatic Breathing
- Pursed Lip Breathing
- Box Breathing
Pilates and Stability Exercises
- Pilates Leg Circles
- Pilates Roll-Ups
- Plank Variations
- Bridge with Marching
Frequently Asked Questions
Are heel raises good for ankle strength?
Yes. Heel raises help improve calf strength and ankle control when performed with proper technique.
Do heel raises improve balance?
They can. Heel raises challenge ankle stability, especially when progressed to single-leg variations.
Should the heel raises exercise cause pain?
The exercise should not cause sharp or worsening pain. Mild muscular effort is normal.
How many heel raises should I do?
There is no universal number. Control, comfort, and progression matter more than repetition counts.