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Exercise handout — move better, feel better.
Heel Raise with Ball Squeeze
Calf raises while squeezing ball between heels for added muscle activation and alignment cue.
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
Home Options
- small ball
No equipment? Try: Rolled sock, Small pillow
Dosage
3
Sets
15
Reps / Time
60 sec
Rest
2 sec up / 2 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Place small ball between inner heels
- Stand near support
- Squeeze ball to keep it in place
Step 1 of 4
Squeeze ball between heels
Step 2 of 4
Rise up onto balls of feet
Step 3 of 4
Maintain squeeze throughout
Step 4 of 4
Lower heels with control
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Constant squeeze activates inner calf
- Keep knees straight
- Rise as high as possible
- Control the lowering
Common Mistakes to Avoid
- Losing the squeeze
- Ball falling out
- Not rising high enough
- Dropping heels quickly
Safety Information
Ball squeeze helps with alignment and activates posterior tibialis.
Progressions
Single leg, harder squeeze, add weight
Regressions
Both legs, less squeeze
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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.