How to do a Heel Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Heel Press
Target muscles worked
Instructions for Proper Form
Heel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.
- Stand upright in a staggered stance facing a wall with your hands placed on the wall for support.
- Place the front foots toes and forefoot against the wall to feel a comfortable stretch on the back of the calf.
- Apply more pressure by leaning your body towards the front foot and hold the stretch for 15-30 seconds.
- Repeat with the opposite side.
Alternative Exercises to Heel Press
1. Prone Calf Stretch
5.4 mSCORESWAPPED 547 TIMESProne Calf Stretch is an isolation stretch that targets the calf muscles. This stretch involves lying face down and pulling your toes towards your shin to elongate the calf. It's an excellent way to improve flexibility and relieve tension in the calf muscles. This is particularly beneficial post-workout to aid recovery and reduce muscle soreness.
- Beginner
- Calves
2. Seated Point And Flex
2.9 mSCORESWAPPED 178 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
- Beginner
- Calves
3. Ankle Circles
1.4 mSCORESWAPPED 145 TIMESAnkle Circles are an isolation exercise that targets the ankles and lower legs. This exercise involves rotating the ankle in a circular motion, which can help improve ankle mobility and stability. It's a simple yet effective movement, great for warming up before lower body workouts or for anyone looking to enhance ankle flexibility and reduce the risk of injuries.
- Beginner
- Calves
4. Foam Roll Calves
13.4 mSCORESWAPPED 78 TIMESFoam Roll Calves is a self-myofascial release exercise that targets the calves. Using a foam roller, you apply pressure to the calf muscles by gently rolling back and forth. This exercise helps to relieve muscle tightness, improve flexibility, and promote blood flow. It's a great addition for anyone looking to enhance their recovery and reduce muscle soreness.
- Beginner
- Calves
- Foam Roller
5. Calf Raise
75 mSCORESWAPPED 63 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Beginner
- Calves
6. Deficit Calf Stretch
10.8 mSCORESWAPPED 53 TIMESDeficit Calf Stretch is an isolation exercise that targets the calves. By placing your toes on an elevated surface and your heels lower, you increase the stretch on the calf muscles, improving flexibility and range of motion. This is especially beneficial for individuals with tight calves or those looking to improve their mobility for other lower body exercises.
- Beginner
- Calves
- Platforms
7. B-Skips
5.7 mSCORESWAPPED 15 TIMESB-Skips are a dynamic warm-up exercise that helps improve coordination, flexibility, and running mechanics. It primarily targets the hip flexors, quads, and calves. By lifting the leg higher and extending it forcefully forward in a skipping motion, this exercise mimics aspects of high-knee running and can enhance speed and agility, making it beneficial for athletes and runners.
- Beginner
- Calves
8. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 14 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
9. Alternating Heel Touch
78.2 mSCORESWAPPED 13 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
- Beginner
- Abs
10. Seated Machine Calf Press
92.7 mSCORESWAPPED 12 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine