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Exercise handout — move better, feel better.
Seated Heel and Toe Raises
Alternating between lifting heels and lifting toes while seated. Gentle way to move the ankle through its full range.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
Dosage
3
Sets
20
Reps / Time
30 sec
Rest
2 sec heels up / 2 sec toes up
Tempo
Step-by-Step Guide
Set up
- Sit on chair with feet flat on floor
- Knees bent at 90 degrees
- Keep thighs relaxed
No image for this step. Follow the written instruction.
Step 1 of 4
Lift both heels off floor (rise onto toes)
No image for this step. Follow the written instruction.
Step 2 of 4
Hold briefly at top
No image for this step. Follow the written instruction.
Step 3 of 4
Lower heels and lift toes off floor
No image for this step. Follow the written instruction.
Step 4 of 4
Hold briefly, then repeat
Breathing
- Breathe naturally throughout
Form Cues
- Keep movement smooth and controlled
- Lift as high as comfortable
- Don't rush - quality over speed
- Feel muscles working in calf and shin
Common Mistakes to Avoid
- Moving too quickly
- Not lifting fully
- Holding breath
- Using momentum
Safety Information
Very safe. Good for circulation and mobility.
Progressions
Add 2-3 second holds, do single leg
Regressions
Smaller range if limited mobility
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.