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Heel Raise

Holding a bar across the upper back or a weight at each side, rise onto the balls of the feet and lower the heels as far as possible.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Heel Raise: official ATP 7-22.02 photo sequence (figure 14-12, FW7 Heel Raise) showing the positions of the exercise in order.
Figure 14-12. FW7 Heel Raise · ATP 7-22.02, p. 14-11 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Free Weight Training (assistive exercise)

Controlled pace (no cadence prescribed)

Starting position

Straddle Stance with a bar across the upper back, or a dumbbell or kettlebell at each side with a neutral grip. Keep the knees straight to work the gastrocnemius, or slightly bent to work the soleus. The balls of the feet may be raised so the heels can drop below them.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Movement

  1. 1Rise. Rise up onto the balls of the feet.
  2. 2Pause. Pause briefly at the top.
  3. 3Lower. Reverse the movement, dropping the heels as far as possible. Repeat for the session's repetitions and sets.

ATP 7-22.02, para. 14-15, p. 14-10 – 14-11, Figure 14-12 (opens the official PDF)

What it develops

A free-weight exercise used to improve lower-leg muscular strength and endurance; with free weights it also requires stability of the trunk, lower back, hips, and upper legs.

Focus: Calves, Ankles

Form

Drawn from the cited instructions.

Cues

  • Adjust the knee bend slightly to target the lower-leg muscle you are working.

Cautions

  • Always lift a weight that can be controlled throughout the range of motion.