Move · Videos · Technique · 13 min

Heel Raises on a Step for Stronger Calves

Heel Raises on a Step for Stronger Calves — video by Will Harlow – Over-Fifties Specialist Physio Play · 12:35

Video by Will Harlow – Over-Fifties Specialist Physio on YouTube · Open on YouTube

A physio teaches a heel raise on a step that works the calf from its stretched position, with four levels from two-leg bodyweight to single-leg with a dumbbell. Aimed at over-50s.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • step, dumbbells

Good forHealthy ageing

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Step by step 7

Tap a time to watch that step in the video.

  1. The research: raising from the stretched position only to halfway gave the biggest calf gains. 1:01
  2. Get checked first and skip it if painful; choose the level that tires your calves in 10–30 reps. 2:45
  3. Level 1: both feet on a step, let the heels drop into a calf stretch, push up only halfway, then lower. 3:38
  4. Level 2: add weight with a loaded backpack or a dumbbell in one hand, holding a wall or banister. 6:23
  5. Level 3: one leg at a time on the bottom stair, holding the banister; it is for strength, not balance. 7:52
  6. Level 4: one leg with a dumbbell, stopping two or three reps short of failure. 9:49
  7. Do three to six sets, about three times a week. 11:14

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Let your heels drop below the step until you feel a calf stretch before each rep
  • Push up only to about halfway, then lower slowly back into the stretch
  • Hold a wall or banister; this is for strength, not balance

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadheel raises on a step, single-leg and weighted

Easier option from the coach: Hold a wall or banister; start with both legs, bodyweight, half range

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Will Harlow – Over-Fifties Specialist Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety