Heel Press
Strengthen and stretch your calves with the Heel Press! A simple, effective way to work your lower legs.
The Heel Press mainly works the calves / shins, with help from the quads and hamstrings. No equipment needed: it uses just your bodyweight.
Heel Press Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Hamstrings
Heel Press Variations and Alternatives
How to do the Heel Press
Stand facing a wall with feet hip-width apart and approximately one foot (30 cm) away from the wall.
Lean forward and place your palms against the wall at shoulder height and width.
Press onto the balls of your feet as you lean into the wall, keeping your body in a straight line from your head to your heels.
Elevate your heels as high as possible, pressing them towards the wall, as if trying to press the wall away with your heels. This will create a "pressing" sensation in your calf muscles.
Maintain this heel elevated position for a specified duration (e.g., 15-30 seconds) if performing isometrically. If performing as a dynamic exercise, lower your heels back down to the floor and repeat the elevation for a number of repetitions (e.g., 10-15) and sets (e.g., 2-3).
Keep the rest of your body stable, avoiding any unnecessary movements.
Note: This exercise seems to be a form of a calf raise with a pronounced forward lean that may increase the stretch and engagement of the calf muscles. Make sure to perform this exercise with control and adjust the intensity based on your fitness level.
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Heel Press FAQs
What muscles does the Heel Press work?
The Heel Press mainly works the calves / shins, with help from the quads and hamstrings. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Heel Press?
None. The Heel Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Heel Press go on?
It belongs on leg day in a push/pull/legs routine.
What are some Heel Press variations and alternatives?
Similar exercises include the Alternating Against-Wall Heel-Tap Sit, Wall-Supported Calf Raise, Single-Leg Calf Wall Stretch and Soleus Stretch.
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