Footwork: Calf Raises
Controlled heel raises and lowers against spring resistance for ankle strength, calf control, and Achilles mobility. The carriage travels out once and then stays parked while the heels work; Footwork: Heels-Lifted Press keeps the heels up through the press itself.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Keep the pelvis anchored and the ribs down; stop if the low back aches.
- Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.
- Ankle / Achilles Sensitivity: Rising onto the balls of the feet under spring load compresses the front of the ankle; reduce the range or keep the heels lower if the ankle complains.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the balls of the feet on the footbar, heels lifted off the bar.
Execution Instructions
Press the carriage out into the stoppers keeping the heels high, then lower and lift the heels with control while the carriage stays parked.
Teaching Cues
"Keep the heels in line with the toes — do not let the ankles roll."
"Inhale as the heels lift, exhale as they lower with control."
"Once the carriage is out, hold it still while the heels lower and lift."
Modifications & Progressions
Single Leg Calf Raises (Progression)
Lift one foot to the footbar and perform the raises unilaterally.
Shallower Lighter Heel Work (Regression)
Reduce the heel range and use a lighter spring to keep the movement controlled.
Tiny Heel Lifts (Injury Modification)
For ankle or Achilles sensitivity, keep the heels barely off the bar and make the raises tiny, staying well short of the end-range stretch.
Related Exercises
The rest of the Footwork family.