What This Exercise Does
Strengthen the calf and foot while increasing demand through the forefoot.
Why it matters: Supports calf capacity, push-off strength and foot/ankle control.
Rise and lower with control. If you need to bounce or roll to the outside of the foot, reduce the difficulty.
Set Up Your Board
Basic setup: position the board so the longer raised end supports the forefoot as shown. Use a wall or sturdy surface for light support. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand with feet about shoulder-width apart, with the working foot on the Ankle Balance Board.
How to Do It
- Press through the forefoot, especially the ball of the big toe, and lift the heels.
- Lower slowly with control.
- As strength improves, move to a staggered stance so the working foot takes more load.
- Later, progress toward a single-leg heel raise if appropriate.
What You May Feel
Calf and forefoot working while the ankle remains controlled.
Key Form Cues
- Press through the big-toe side of the forefoot.
- Raise and lower slowly.
- Use support for balance rather than pulling yourself upward.
Common Mistakes
- Rolling onto the outside edge of the foot.
- Bouncing at the bottom.
- Using the wall to lift the body.
Start with 5–8 controlled heel raises. Perform 1–3 sets. Build toward 10–12 repetitions before progressing from two-foot support to a staggered stance or single-leg version.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.
Ready for More Challenge?
Once you can perform this exercise with good control, you can increase the challenge by using the half-round balance balls.
Use the setup shown below for this exercise. Change only one element at a time. If you lose control, return to the Basic Board Setup.
