foot & ankle focus
Heel Raise off a Step
Calf raise with the heel dropping below a step, lowering slowly. Loading the tendon under control is what builds it back.
Key cue: Rise up on both feet, then take three slow seconds to lower down on one.
Area
foot & ankle
Level
intermediate
Volume
3 × 12, lowering over 3 seconds
Goal
recovery
How to do it
- 1Stand with the balls of both feet on a step, heels off the back.
- 2Hold a rail or wall for balance.
- 3Rise onto your toes over one second.
- 4Lower the heels below the step over three slow seconds.
Easier and harder versions
- Easier
- Start on flat ground with both feet, rising and lowering over three seconds, before adding the step.
- Harder
- Rise on both feet, then lower on one foot only, keeping a hand on a rail. Later, hold a light bag in the other hand.
Helps with
Commonly used for:
Achilles tendinopathyPlantar fasciitisCalf weakness after a sprain
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Builds calf and tendon capacity
- The best-evidenced exercise for Achilles and heel pain
- Improves push-off when walking
Muscles worked
Strengthening. Strengthens your calves, Achilles tendon and ankle stabilizers.
CalvesAchilles tendonAnkle stabilizers
Form tips
- The slow lowering is the part that works — do not rush it.
- Once 12 is easy on two legs, try lowering on one.
Common mistakes
- Dropping quickly instead of lowering.
- Rolling the ankles outwards at the top.
When to avoid or modify
- Sudden severe calf pain or a snapping feeling: stop and get it checked the same day
- Recent Achilles rupture or surgery, unless your surgeon or physiotherapist has cleared it
- Sharp Achilles pain during the exercise: stop
- Pain or stiffness that is worse the next morning: do fewer and slower next time, and get advice if it stays
- Poor balance: keep a rail or wall within reach throughout
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the feet & ankles