What you are practising
Build calf control and practise a steady lowering phase.
Muscles involved
Gastrocnemius, soleus and foot stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Contemporary preparation / general conditioning
Supported heel raise
Build calf control and practise a steady lowering phase.
Stand facing a stable chair or counter with both hands supported and feet parallel.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Standing · Stable chair or wall
Set up with support.
Stand facing a stable chair or counter with both hands supported and feet parallel.
- Rise a small distance onto the balls of both feet.
- Keep weight distributed across the forefoot without rolling the ankles outward.
- Lower the heels slowly and reset.
BreathExhale to rise; inhale to lower.
- Repetitions & pace
- 5–8 repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look forward; avoid looking down at the feet throughout.
Choose the right version
- Make it easier
- Keep the lift low or perform seated heel raises.
- A possible next step
- Slow the lowering while keeping both hands supported.
- Watch for
- Bouncing, curling the toes or rolling onto the outer feet.
Suitability: An acutely painful, swollen or injured calf needs assessment rather than this exercise. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.