SHIFT Fit
Seated heel raise
Seated heel raise: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with feet flat beneath knees.
- Lift both heels with toes planted. Keep pressure through the forefoot. Lower both heels to the floor under control.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep pressure through the forefoot. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | chair |
| beginner | 2 sets × 5 reps; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Bouncing; rolling onto the outer edges of the feet; bending and straightening the knees to create momentum. Exercise check: Keep pressure through the forefoot.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.