Heel Split-Squat Raise

1. Starting Position:
- Stand upright with your feet hip-width apart.
- Take a step back with your right foot, positioning it behind you.
- Keep your left foot flat on the ground while your right heel is lifted off the floor.

2. Lowering Phase:
- Bend your left knee as you lower your body towards the ground.
- Keep your right knee bent and drop your right knee straight down towards the floor, ensuring it doesn’t touch the ground.
- Maintain an upright posture, keeping your chest lifted and your core engaged.
- Lower your hips until your left thigh is parallel to the ground or as low as you can comfortably go.

3. Heel Raise:
- While in this lowered position, lift your right heel off the ground to engage your calf muscle.
- Hold this position for a moment, feeling the stretch and activation in your left thigh and right calf.

4. Returning to Start:
- Press through your left heel to return to the starting upright position, bringing your right foot back to the starting stance.
- Maintain balance and control as you bring your left leg back to the starting position.

5. Repetition:
- Perform the desired number of repetitions on the left side before switching to the right side, stepping back with your left foot.
- Keep your movements slow and controlled, focusing on form over speed.

6. Tips:
- Keep your torso straight and avoid leaning forward.
- Make sure your left knee does not extend beyond your toes during the lowering phase.
- Start with 2-3 sets of 8-12 repetitions for each leg, increasing as you become more comfortable with the movement.