Heel raises are a simple calf-strengthening exercise that primarily targets the gastrocnemius and soleus, and they also help with balance, walking, stairs, running push-off, and Achilles/foot-ankle rehab.
Heel raises are also called calf raises, and are a simple, highly effective exercise that primarily targets the calf muscles (gastrocnemius and soleus), along with some involvement of the ankles, feet, and lower legs for stability.
They can be done standing, seated, single-leg, or with added resistance depending on the goal.
Stand with feet about hip- to shoulder-width apart and use a wall, chair, or countertop for light support.
Raise the heels slowly until you are up on your toes, pause briefly, then lower under control.
The movement should be smooth; avoiding bouncing, arching of the back, or locking of the knees.
For general strengthening, a practical starting point is 8–15 repetitions for 2–4 sets, about 2–3 times per week, with progression as tolerated.
For more tendon-loading or athletic goals, some rehab sources favor slower, heavier sets in the 6–12 rep range with full range of motion and adequate rest between sets.
Double-leg heel raise: best for beginners.
Single-leg heel raise: harder and more specific to unilateral calf strength.
Knee-straight vs knee-bent: both are useful because they emphasize the gastrocnemius and soleus differently.
Heel Raises build stronger, more defined calves Improve ankle stability and balance Enhance athletic performance (running, jumping, walking) Help prevent injuries like Achilles tendon issues or ankle sprains Easy to do anywhere with no equipment needed.