Step by step
- Stand beside a wall or secure bench and place one hand on it for light support.
- Shift your weight onto one foot and bend the free knee so the foot leaves the floor.
- Press through the forefoot to raise the working heel as high as you can without rolling the ankle.
- Lower slowly, complete the repetitions, then change sides.
Common mistakes
- Pushing strongly through the supporting hand instead of the working foot.
- Allowing the ankle to roll outward or shortening the lowering phase.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
