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Leg and Knee Exercises: Heel Raise

Man next to wall doing heel raise exercise.

This exercise strengthens your knee and calf. Before beginning, read through all the instructions. While exercising, breathe normally and use smooth movements. If you feel any pain, stop the exercise. If pain persists, tell your healthcare provider.


  • With both hands, hold onto something sturdy for support, such as a wall, table, railing, tree, or counter.

  • Stand about 6 to 12 inches away from the wall or other sturdy object.

  • Lift your heels off the floor until you feel a strong tightening in the back of your leg, or calf muscle. Keep your toes on the floor and your knees straight.

  • Hold for 5 seconds.

  • Lower your heels slowly.

  • Repeat 5 times.



  • Don’t lock your knees.

  • Don’t arch your back.

  • Stop the exercise if your muscle cramps.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN CCRC
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 7/1/2020
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