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Heel Press being performed with proper form
Heel Press demonstration video — proper form for the full movement.

How to do a Heel Press

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
276,622
Popularity Rank
381st
Difficulty
Beginner
Calves Strength
68 mSCORE 39th
Equipment Required
Bodyweight-only

Workouts with Heel Press

    Target muscles worked

    Primary Muscles
    Calves
    Secondary Muscles
    None

    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.

    1. Stand upright in a staggered stance facing a wall with your hands placed on the wall for support.
    2. Place the front foots toes and forefoot against the wall to feel a comfortable stretch on the back of the calf.
    3. Apply more pressure by leaning your body towards the front foot and hold the stretch for 15-30 seconds.
    4. Repeat with the opposite side.

    Alternatives & Variations to Heel Press

    Filter By

    1. 1. Prone Calf Stretch

      Photo of Prone Calf Stretch being performed
      5.4 mSCORESWAPPED 695 TIMES

      Prone 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.

    2. 2. Seated Point And Flex

      Photo of Seated Point And Flex being performed
      2.9 mSCORESWAPPED 179 TIMES

      Seated 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.

    3. 3. Ankle Circles

      Photo of Ankle Circles being performed
      1.4 mSCORESWAPPED 107 TIMES

      Ankle 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.

    4. 4. Calf Raise

      Photo of Calf Raise being performed
      75 mSCORESWAPPED 91 TIMES

      This 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.

    5. 5. Foam Roll Calves

      Photo of Foam Roll Calves being performed
      13.4 mSCORESWAPPED 71 TIMES

      Foam 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.

    6. 6. Deficit Calf Stretch

      Photo of Deficit Calf Stretch being performed
      10.8 mSCORESWAPPED 61 TIMES

      Deficit 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.

    7. 7. Heel Press

      Photo of Heel Press being performed
      8.4 mSCORESWAPPED 22 TIMES

      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.

    8. 8. Seated Machine Calf Press

      Photo of Seated Machine Calf Press being performed
      92.7 mSCORESWAPPED 22 TIMES

      This 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.

    9. 9. Seated Dumbbell Calf Raise

      Photo of Seated Dumbbell Calf Raise being performed
      73.7 mSCORESWAPPED 19 TIMES

      Seated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.

    10. 10. Butterfly Stretch

      Photo of Butterfly Stretch being performed
      3 mSCORESWAPPED 14 TIMES

      Butterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.