Double-Leg Heel Raise on Floor
Builds calf strength and push-off capacity needed for walking and stair-related tasks.
How to Do the Exercise
Setup
Stand with feet about hip-width apart and a stable surface nearby for balance support if needed.
How to perform it
Press through the balls of both feet to raise the heels. Pause briefly at the top, then lower the heels slowly back to the floor.
Dosage
3 sets, 10–12 repetitions, Tempo 2-1-2, Rest 60 seconds
What to Focus On
Key cues
- Rise straight upward through both forefeet
- Keep weight distributed evenly between the legs
- Pause at the top and lower slowly
Why use it
Builds calf strength and push-off capacity needed for walking and stair-related tasks.
When to use it
Useful when calf strength or push-off capacity is limited during walking and functional activity.
Common mistakes
- Shifting most of the work to one leg
- Rolling the ankles outward
- Bouncing or dropping quickly through the lowering phase
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- Heel height stays consistent through the full set
- Weight remains even between the legs
- Symptoms settle appropriately afterward
Scale back if
- Heel height drops substantially during the set
- You cannot maintain even weight bearing
- Pain or swelling remains meaningfully worse afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
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