What do heel raises do

If you are using a barbell, you need to place the balls of your feet on a block of wood. To properly train your calves, you need a full range-of-motion, which means you need to allow your heels to descend to the limit of your flexibility. Single leg calf raises can be performed as well, often while holding a dumbbell in one hand. The soleus is more active when your knee is bent. For this reason you should train the soleus in this manner.

This normally requires a seated calf raise machine. After sitting on the seat, wedge your knees under the pad with the balls of your feet firmly in place.

Point your toes until you are effectively on the balls of your feet, then lower the weight under control. Here she reveals one of her favourite exercises, the heel raise, which she has been practicing dedicatedly since she broke into the badminton world as a junior player.

Name of the exercise: Heel raises. The heel raise is an exercise that works just as well for beginners or seasoned athletes. Ashwini has been practicing it for many years now because it is essential for badminton players.

A few years ago, her trainer had her move onto a variation of the exercise, the eccentric heel drop. Read Story. What is a heel raise? The heel raise also called heel lifts or calf raises is a simple exercise, usually performed without weights. The exercise primarily strengthens muscles of the calf and can be useful for athletic fitness, physical therapy, general fitness, and more. Push off with your toes and lift your heels in the air; you should feel a stretch in your calves when you elevate your heels as high as you can.

Many people perform heel raise variations, such as holding weights while raising their heels or standing on the edge of a platform and dipping their heels below their toes.

Basic heel raises help stretch the muscles, while adding weight to the exercise aids in muscle growth. The two major muscles of the calf muscle group are the gastrocnemius and soleus. When you perform a set of heel raises, you'll work both muscles.

The gastrocnemius is the larger of the two muscles and the more pronounced in people with toned calves, as it lies directly under the skin. Wait one to two seconds to regain your balance, if necessary, before repeating the exercise for 10 to 15 repetitions total. The heel raise exercise works your calf muscles, which are two separate muscles.

The first is the gastrocnemius muscle, which is the outermost calf muscle on the back of your lower leg. Your soleus muscle is the second part of your calf muscle and rests underneath the gastrocnemius.

However, the soleus is slightly wider than the gastrocnemius. Your leg position at which you execute the heel raise determines which muscles are most utilized. For example, if your knees are slightly bent during the exercise, your soleus muscle works more than the gastrocnemius, according to KinesConnection, a physical therapy and fitness website.