Leg Heel Raises

The back of your lower leg is strengthened when you perform heel raises. Heel raises are a calisthenic exercise using solely the weight of your body as resistance. As your calf strength improves, increase the challenge of the exercises by adding resistance in the form of free weights or weight-training machines.

Muscles

Your lower leg contains two main muscle groups. The gastrocnemius has two heads to the muscle. One begins just above the inside of the back of your knee, and the other begins on the outside of the back of your knee. The two heads merge approximately halfway down your lower leg and connect with your Achilles tendon. The soleus also has two heads to the muscle. The soleus begins just below the outside of the back of your knee and also connects to the Achilles tendon. Both muscles are responsible for plantar flexion of your ankle, or allowing you to point your toes toward the floor.

Standing

The gastrocnemius is strongest when your legs are straight or nearly straight. To strengthen this muscle and your soleus, perform heel raises in a standing position. Place a barbell across the back of your shoulders, hold a dumbbell in each hand, or use a standing calf raise machine for this exercise. Stand on a box or a stair to allow your heels to sink lower than your toes, or perform this heel raise on a flat floor. Exhale and rise onto your toes by lifting your heels. Inhale and return to the start position. Stand tall throughout the movement and keep your back straight.

Seated

The soleus is strengthened and contracts as you perform heel raises in a seated or bent-knee position. Use a seated calf raise machine, or sit and place dumbbells or a barbell on your thighs. Exhale and raise your heels until you feel a contraction in your calves. Inhale and lower your heels to the start position. Place your feet on free weight plates or a small step to improve the range of motion during the heel raise.

Yoga

Heel raises are also used to stretch your lower legs. Modify the downward-facing dog yoga poses to include heel raises for improved flexibility in your lower legs. Begin in a hands-and-knees position. Straighten your legs and press your hips toward the ceiling. Press your chest toward your upper legs and relax your neck so the top of your head is pointing toward the floor. Inhale and raise your heels off the floor until you feel your lower legs tighten. Exhale and lower your heels as close to the floor as possible.