Heel Press
Strengthen and stretch your calves with the Heel Press! A simple, effective way to work your lower legs.
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing a wall with feet hip-width apart and approximately one foot (30 cm) away from the wall.
2. Lean forward and place your palms against the wall at shoulder height and width.
3. Press onto the balls of your feet as you lean into the wall, keeping your body in a straight line from your head to your heels.
4. Elevate your heels as high as possible, pressing them towards the wall, as if trying to press the wall away with your heels. This will create a "pressing" sensation in your calf muscles.
5. Maintain this heel elevated position for a specified duration (e.g., 15-30 seconds) if performing isometrically. If performing as a dynamic exercise, lower your heels back down to the floor and repeat the elevation for a number of repetitions (e.g., 10-15) and sets (e.g., 2-3).
6. Keep the rest of your body stable, avoiding any unnecessary movements.
Note: This exercise seems to be a form of a calf raise with a pronounced forward lean that may increase the stretch and engagement of the calf muscles. Make sure to perform this exercise with control and adjust the intensity based on your fitness level.
---