Beginner Heel Raises

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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Step 1

Stand 8 to 12 inches away from a wall with your feet slightly apart and parallel.

Step 3

Slowly lift your heels as high as you can. Squeeze your calves at the top of the movement and then lower back to the floor.

Step 2

Place your hands on the wall for balance. Contract your abdominal muscles, like belly button to spine, and stand tall.

Step 4

Repeat and remember to breath by INHALE DOWN and EXHALE UP