Equipment Required:

Elevated platform (e.g., stair, bench)
Object for support (e.g., chair, wall)

Starting Position:

Stand with the back straight, facing forward and feet placed shoulder-width apart.
Place the balls of the feet on the edge of the platform, with toes facing forward.
Hold the wall (or other object) for support.
Lower the heels until a comfortable stretch is felt in the calves.

Actions To Execute Exercise:

Lift heels up as high as possible.
Pause; slowly lower to starting position.
Repeat.
At the end of the set, repeat with the other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the calves (gastrocnemius, soleus).

Variations On This Exercise:

Position feet so that toes are pointing inward to work the outside of the calves,
Position feet so that toes are pointing outward to work the inside of the calves.
If a platform is unavailable, perform this exercise on the floor. Slowly lift heels as high as possible off the floor; pause and lower to within half inch of the floor.

Precautions / Contraindications

Avoid stretching beyond a comfortable position, especially during the lowered heel phase.
This exercise may be contraindicated for some individuals with ankle or achilles tendon problems or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Maintain an upright posture and straight back throughout the exercise.